Keto And Vertigo: Is There A Link?

The ketogenic diet is a radical diet that significantly alters the way most people eat. While it has many benefits, such as increased energy, reduced cravings, weight loss, and the potential for disease prevention, it can also cause some unpleasant side effects. One of the most commonly reported side effects is dizziness, which can be caused by several factors, including reduced sugar intake, fluid and electrolyte imbalances, low blood sugar levels, and dehydration. However, it is important to note that the keto diet does not cause vertigo per se, and the dizziness is usually temporary and resolves as the body adjusts to the new way of eating.

Keto diet doesn't cause vertigo per se, but it can cause dizziness

The keto diet doesn't cause vertigo per se, but it can cause dizziness. This is because the keto diet is a radical diet that significantly changes the way most people eat.

Dizziness is a common side effect of the keto diet, especially when you are first starting out. This is because your body is transitioning into ketosis, burning through your glycogen stores, and flushing out the water and electrolytes they contain through your urine. This can lead to dehydration, which can cause dizziness, according to the U.S. National Library of Medicine. Additionally, electrolyte losses can also cause dizziness because they can lower your blood pressure.

Another reason why low-carb diets like keto may cause dizziness is due to changes in your blood sugar levels. When you start a low-carb diet, your blood sugar levels will reduce, and your body could respond to this with low blood sugar, which can lead to dizziness.

To minimise dizziness on a keto diet, it is important to stay adequately hydrated and ensure you are consuming enough electrolytes. Drinking water regularly and avoiding dehydrating beverages like caffeine, sugar, and alcohol can help. It is also recommended to increase your intake of foods high in potassium, such as avocados, dark leafy greens, salmon, nuts, and mushrooms.

While the keto diet itself does not cause vertigo, some people may confuse dizziness caused by reduced sugar intake with vertigo. However, once your body adjusts to the keto diet, the symptoms of dizziness should subside.

Dizziness may be caused by reduced sugar intake

The keto diet is a radical diet that changes the way most people eat. It involves a significant reduction in sugar and carbohydrate intake, substituting these with good fats. This reduction in sugar can cause dizziness, especially when the body is adjusting to sourcing energy in a new way.

When you start a low-carb or keto diet, the level of sugar in your blood will decrease. This reduction in blood sugar can lead to dizziness, along with other symptoms such as shakiness, nervousness, sweating, confusion, increased heart rate, and hunger. Low blood sugar levels can be dangerous, especially for people with diabetes. It is important for individuals with diabetes to consult a doctor before starting a low-carb or keto diet, especially if they are taking blood sugar-lowering medications.

Additionally, as your body transitions into ketosis, it burns through glycogen stores, which are backed-up supplies of carbs stored in your muscles and liver. These carbs are stored with large amounts of water and electrolytes such as potassium and sodium, which help regulate your body's fluid balance. As you burn through these glycogen stores, the water and electrolytes are flushed out through urine, which can lead to dehydration and electrolyte imbalances, causing dizziness.

How to address dizziness caused by reduced sugar intake on a keto diet:

• Stay adequately hydrated by drinking plenty of water and avoiding dehydrating beverages like caffeine, sugar, and alcohol.
• Ensure you are getting enough electrolytes, such as sodium, potassium, and magnesium, by consuming salty foods or broths, or taking supplements.
• Ease into the keto diet slowly, rather than suddenly decreasing your carb and sugar intake.
• Consult a doctor or dietitian if you have concerns or are on medications that may be affected by the diet.

It is important to note that dizziness caused by reduced sugar intake when starting a keto diet is typically temporary. Once your body adjusts to the new way of sourcing energy, the dizziness should subside.

Dehydration and electrolyte imbalances can cause dizziness

Electrolytes such as potassium and sodium are also lost when transitioning into ketosis, as they are stored with glycogen. Electrolytes are essential for regulating your body's fluid balance, and when these levels drop, it can cause dizziness. Electrolyte imbalances can also lead to lower blood pressure, which may result in further dizziness.

To combat this, it is important to stay hydrated by drinking plenty of water. It is also beneficial to increase your intake of electrolytes. This can be done by adding more salt to your food, or consuming salty broth or bouillon. You can also take salt pills, which are designed for endurance athletes. Dark green leafy vegetables such as collards are a good source of calcium, and nuts can provide magnesium. Additionally, consider taking a magnesium supplement, which can also help with sleep and muscle cramps.

Dizziness caused by dehydration and electrolyte imbalances when starting a keto diet is usually temporary, and often resolves within a few days, once your body has adjusted to ketosis.

Low blood sugar levels may cause dizziness

Low Blood Sugar Levels and Dizziness

Low blood sugar levels, or hypoglycemia, can cause dizziness. This is especially true for people with diabetes, but it can also occur in people without the condition. In people with diabetes, low blood sugar usually occurs when they take insulin or certain diabetes medications. However, it can also happen when they engage in more physical activity than usual, skip a meal, or eat fewer carbohydrates than normal. For people without diabetes, low blood sugar is rare but can be caused by conditions such as liver, heart, or kidney disease, or tumours affecting the pancreas.

Symptoms of Low Blood Sugar

The symptoms of low blood sugar can vary between individuals but typically include feelings of dizziness, lightheadedness, fatigue, and sleepiness. In more severe cases, individuals may experience an inability to eat or drink, loss of consciousness, seizures, or even coma. Other symptoms include blurred vision, confusion, an irregular or fast heartbeat, difficulty concentrating, and lack of coordination.

Treating Low Blood Sugar

It is important to treat low blood sugar as soon as possible to prevent it from worsening. For people with diabetes, this may involve eating or drinking something that will quickly raise blood sugar levels, such as fruit juice or glucose tablets. It is recommended to check blood sugar levels again after 10-15 minutes and, if they are still low, to consume another sugary drink or snack. Once symptoms have improved, it is important to eat something that will sustain normal blood sugar levels, such as a small meal or a sandwich.

For people without diabetes who experience low blood sugar, it is important to see a doctor to determine the underlying cause and design an appropriate treatment plan.

Preventing Low Blood Sugar

To prevent low blood sugar, individuals should avoid skipping meals, delaying meals for too long, or consuming too much alcohol, especially on an empty stomach. For people with diabetes, it is important to follow the treatment plan agreed upon with their healthcare team, including adjusting insulin doses as needed. It is also recommended to carry something that can quickly raise blood sugar levels, such as sugary drinks or snacks, especially when engaging in physical activity.

Keto Diet and Dizziness

The keto diet, a low-carbohydrate diet, can cause dizziness, especially when first starting out. This is because the body's glycogen stores, which are stored with large amounts of water and electrolytes, are flushed out, leading to dehydration and a decrease in blood pressure. Additionally, the reduction in sugar intake that occurs with the keto diet can cause dizziness as the body adjusts to a new way of sourcing energy. However, this dizziness should only be temporary and will stop once the body gets used to the new diet.

Dizziness is usually temporary and can be minimised by staying hydrated

Dizziness is a common side effect of the keto diet, especially when you're just starting out. Nutritional ketosis, the state of burning fat as your primary fuel source instead of carbs, is generally safe but can lead to side effects such as dizziness, headaches, fatigue, nausea, and brain fog, collectively known as the "keto flu."

The keto diet involves a significant reduction in carbohydrate and sugar intake, which can cause dizziness. This dizziness is usually temporary and often resolves once your body adjusts to its new way of sourcing energy. Staying adequately hydrated can help minimise this side effect.

When you transition into ketosis, your body burns through glycogen stores, which are stored with large amounts of water and electrolytes like potassium and sodium. As these stores are depleted, water and electrolytes are flushed out through urine, which can lead to dehydration and electrolyte imbalances, contributing to dizziness.

To minimise dizziness, it is essential to stay hydrated by drinking plenty of water and avoiding dehydrating beverages like caffeine, sugar, and alcohol. The Cleveland Clinic recommends drinking enough water so that your urine is clear or pale yellow. Men should aim for about 13 cups of fluids per day, while women need around 9 cups.

In addition to hydration, ensuring adequate electrolyte intake is crucial. Electrolytes like sodium, potassium, and magnesium play a vital role in regulating muscle function and body fluids. Increasing your consumption of salty foods or broth can help maintain electrolyte balance. Dark leafy greens, avocados, and nuts are excellent sources of potassium and magnesium. Consider taking a magnesium supplement to further support electrolyte balance and overall well-being.

By prioritising hydration and electrolyte balance, you can effectively minimise dizziness as a side effect of the keto diet. Remember, it is always a good idea to consult with your doctor or a healthcare professional before starting any new diet, especially if you have any health concerns or are taking medications.

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