Keto And Bruising: What's The Real Connection?

The ketogenic diet is a low-carbohydrate method of eating that is often used to treat diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. While the diet has many health benefits, it can also cause some negative side effects, one of which is bruising. Bruising is a common symptom noted by parents of children treated with the ketogenic diet for epilepsy control. This side effect is likely due to the diet's effect on platelet function and the body's increased vulnerability to bruising due to lower platelet counts. Additionally, the ketogenic diet's heavy focus on vitamin K, which affects blood clotting, may also contribute to bruising.

Keto and vitamin K

A ketogenic diet can lead to bruising because it changes the composition of the blood, lowering the platelet count. This means that the blood's ability to clot is reduced, making the body more prone to bruising.

Vitamin K is an essential nutrient for blood clotting. It activates a special protein known as osteocalcin, which is heavily involved in bone formation. It also regulates the matrix Gla protein (MGP), which targets excess calcium ions in the blood before they can attach to arteries and cartilage. This process helps to prevent vascular calcification, a major risk factor for heart disease.

There are two types of vitamin K: K1 and K2. K1 is fat-soluble and found in leafy green vegetables like kale, broccoli, and legumes, as well as nuts. K2 is a bacteria-based vitamin, present in fermented foods and animal products such as cheese and egg yolks.

While it is possible to get vitamin K from food sources, some people may benefit from taking supplements, especially if they are on a ketogenic diet. To ensure optimal absorption, vitamin K supplements should be taken with food, as the nutrient is fat-soluble.

Vitamin K deficiency can lead to excessive bleeding and is associated with an increased risk of fractures. It is important to note that newborns are at a higher risk of vitamin K deficiency, and the American Academy of Pediatrics suggests administering a single vitamin K injection at birth, especially if the mother is on anticoagulants.

In addition to its role in blood clotting and bone health, vitamin K is also important for the central nervous system. It modulates the metabolism of lipids present in high concentrations in cells of the central nervous system, regulating proteins that assist in neuronal protection and cell growth.

Keto and vitamin C

A ketogenic diet can cause bruising due to a change in blood composition, which lowers the platelet count. This means that even the smallest injury can cause a bruise. However, increasing your vitamin C intake can help to prevent this. Vitamin C is a water-soluble vitamin that is not produced by the human body and must be obtained from food sources. It is well known for its immune-boosting properties and its ability to fight infection.

Vitamin C is essential for maintaining healthy blood vessels, bones, and skin. It also aids in wound healing and the creation of neurotransmitters. A deficiency in vitamin C has been linked to increased infection and impaired immunity. The recommended daily intake of vitamin C is 60mg, but those on a keto diet may need more due to the lack of vitamin C-rich fruits.

There are still plenty of keto-friendly foods that are rich in vitamin C. For example, yellow bell peppers have more vitamin C than any other food, including citrus fruits. One large yellow pepper provides 342mg of vitamin C, which is 380% of your daily value. Red bell peppers are also a good source of vitamin C, although they have slightly less than their yellow counterparts.

Kale is another excellent source of vitamin C, with a 100-gram serving of raw kale providing 93mg of the vitamin. It is also rich in vitamin A, iron, magnesium, and fibre. Broccoli is a versatile vegetable that is also high in vitamin C, with half a cup of cooked broccoli containing 51mg. Brussels sprouts are also a good option, with a similar vitamin C content to broccoli.

Other keto-friendly sources of vitamin C include lemons, strawberries, parsley, cauliflower, liver, and organ meats. So, if you are on a keto diet and worried about bruising, be sure to include plenty of these vitamin C-rich foods in your meals.

Keto and potassium

The keto diet is a low-carb, high-fat diet that forces the body to burn fat for energy instead of carbohydrates. While this diet can be an effective way to lose weight, it can also lead to some side effects, including fatigue, constipation, headaches, and bad breath. One of the biggest side effects of a keto diet is fatigue, which can be caused by a drop in potassium levels. Potassium is one of the major electrolytes in the body and is important for maintaining normal bodily functions, including heartbeat regulation, body temperature management, and neurological functions.

When starting a keto diet, it is important to ensure you are getting enough potassium, as this mineral is crucial for maintaining the body's electrolyte balance. The recommended daily intake of potassium for adults is around 4,700 milligrams, and it can be challenging to meet this requirement when following a keto diet. This is because many potassium-rich foods, such as bananas, potatoes, and black beans, are not allowed on a keto diet due to their high carb and sugar content. However, there are still plenty of keto-friendly options that are rich in potassium, such as avocados, Brussels sprouts, mushrooms, squash, pumpkin seeds, leafy greens, fatty fish, pork chops, and clams.

Avocados, in particular, are a great source of potassium on a keto diet. One medium Hass avocado provides 689 mg of potassium, which is equivalent to 20% of the recommended daily intake. Avocados are also packed with healthy fats, dietary fiber, and essential vitamins and minerals. Another good option for potassium on a keto diet is Brussels sprouts. One cup of cooked Brussels sprouts delivers 494 mg of potassium, or 14% of the recommended daily value. They are also a good source of protein, fiber, vitamin C, and vitamin K.

In addition to including potassium-rich foods in your diet, you may also want to consider taking a potassium supplement. However, it is important to note that supplements typically contain much lower amounts of potassium than what is recommended daily. Most potassium supplements offer only 80-90mg per serving, and they have been linked to side effects such as gastrointestinal discomfort and, in extreme cases, hypokalemia, a condition that can negatively affect the kidneys. Therefore, it is generally recommended to get your potassium from food sources rather than supplements.

Overall, maintaining adequate potassium levels is crucial when following a keto diet. By including potassium-rich foods in your diet and being mindful of any signs of potassium deficiency, you can help ensure that your body stays healthy and functioning properly during ketosis.

Keto and platelet function

The ketogenic diet is a high-fat, low-carbohydrate, and adequate-protein diet

Keto and bruising from blood tests

The ketogenic diet is a low-carbohydrate high-fat diet that has been associated with several health benefits, including weight loss, improved epilepsy control, and better management of certain autoimmune disorders. However, one potential side effect that has been anecdotally reported by some individuals following the keto diet is an increased tendency to bruise easily, even from minor injuries or blood draws during routine blood tests.

Possible Causes of Bruising on Keto:

There are several possible explanations for the increased bruising tendency observed by some individuals on the keto diet:

• Diet-induced changes in platelet function: Some studies have found evidence that the keto diet may alter platelet function, leading to prolonged bleeding times and diminished responsiveness to platelet aggregating agents. These changes in platelet behaviour could make individuals more susceptible to bruising.
• Vitamin K intake: The standard keto diet tends to be rich in vitamin K, which is known to affect blood clotting. If an individual's bruising is due to overly thin blood, it could indicate a clotting disorder or a vitamin K deficiency.
• Potassium deficiency: Low potassium levels can increase sensitivity to bruising. The keto diet may impact potassium levels, and supplementing with potassium-rich foods or electrolytes may help reduce bruising.
• Vitamin C deficiency: Vitamin C is important for maintaining healthy blood vessels, and a deficiency can lead to weakened blood vessels that bruise more easily. Ensuring adequate vitamin C intake may help prevent excessive bruising.
• Iron deficiency: Iron plays a crucial role in red blood cell production and oxygen transport. A lack of iron in the diet could contribute to bruising, and increasing iron intake may be beneficial.
• Hormonal imbalances: Dieting can affect hormone levels, particularly estrogen, which can influence collagen production and blood vessel health. This, in turn, may impact bruising susceptibility.

Recommendations:

If you are experiencing frequent bruising while on the keto diet, here are some recommendations to consider:

• Consult a healthcare professional: Discuss your symptoms with your doctor, who may recommend specific tests to evaluate your vitamin and mineral levels, platelet function, or clotting factors.
• Increase your intake of nutrient-dense foods: Focus on incorporating more leafy greens and colourful vegetables into your diet, as these are rich in vitamins K, C, and potassium.
• Consider supplementation: If dietary changes alone do not resolve the issue, you may benefit from taking supplements, such as vitamin C, potassium, or iron, after consulting with your healthcare provider.
• Stay hydrated: Ensure you are drinking enough water, especially before blood tests, as this can make blood draws easier and reduce the risk of bruising.
• Apply pressure to the injection site: After a blood test, apply firm pressure to the site for a sufficient amount of time to prevent bruising.

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