The evidence on these two isn't equal, which is worth knowing before you put time into either.
Microneedling has the better data, but it works as a minoxidil booster rather than on its own. The controlled injury helps the scalp respond to minoxidil, and the one solid trial on it had the combo clearly beating minoxidil alone. People already responding to minoxidil get the most out of adding it. Solo, it does very little.
LLLT, the red-light caps, is real but modest. The devices are FDA cleared and studies show a small density bump, but it's more of a slowing and maintenance tool than noticeable regrowth, and it needs months of consistent use to do even that. Neither of these is a standalone fix though. They're add-ons to a minoxidil and finasteride base. If you're already on those, microneedling is the one I'd prioritise, done shallow and not too often. LLLT is fine to stack if you don't mind the cost and the routine.