Keto And Depression: Can This Diet Help?

The ketogenic diet is a low-carb, high-fat, moderate-protein diet that was initially used to help manage seizures in people with epilepsy. However, it has since become a popular weight loss tool. The diet's impact on the brain and nervous system has sparked interest in its potential to alleviate depression. While some evidence suggests that keto may help manage depression, there are also concerns about its restrictive nature and potential social isolation, which could negatively affect mental health.

Keto may increase GABA levels

Gamma-aminobutyric acid, or GABA, is a neurotransmitter that plays a key role in managing stress, anxiety, and mood. Low GABA levels have been linked to clinical depression.

A 2011 research review suggests that low GABA levels can cause or worsen depression. A small 2020 study indicated that stimulating GABA production might relieve depression symptoms.

Animal studies have found that following a ketogenic diet may increase circulating levels of GABA, potentially improving depressive symptoms. However, more research is needed to prove this.

GABA works with another neurotransmitter called glutamate to balance the brain's chemistry and allow it to function correctly. GABA inhibits excitability in neurons in the brain due to glutamate, so they balance each other.

Ketosis fundamentally alters neurochemistry. On days when people focus on eating more fat and fewer calories, they may experience a "mild euphoria" described in the literature. This could be due to increased GABA levels.

Increased GABA levels may result in improved mental energy and focus, decreased anxiety, and improved mood.

Yoga and L-theanine (an amino acid found in green tea) may also stimulate GABA production.

Keto may improve mitochondrial function

Mitochondrial dysfunction has been linked to many chronic diseases, including depression. The ketogenic diet may improve mitochondrial function and endogenous antioxidant defense. This is because ketogenic diets increase reliance on mitochondrial respiration and may, therefore, induce mitohormesis.

Keto may decrease oxidative stress

Oxidative stress refers to cellular damage caused by free radicals. These are unstable compounds that people are exposed to daily, and they can damage cells if they build up in the body. High levels of this stress have been noted in people with depression.

Following a ketogenic diet may improve markers of oxidative stress, improve antioxidant status, and help reverse some of the damage caused by free radicals. This, in turn, may help improve depressive symptoms.

Ketogenic diets may improve mitochondrial function, which is linked to depression. Mitochondria are cellular components that generate the energy cells need to function. People with depression have lower levels of adenosine triphosphate (ATP) – an energy-providing compound – in their brain than people without depression. Ketogenic diets may make it easier to produce ATP in people with mitochondrial dysfunction.

Scientific Evidence for Keto Decreasing Oxidative Stress

A 2015 study found that a ketogenic diet decreased oxidative stress and improved mitochondrial respiratory complex activity. The study, conducted by the UCLA Brain Injury Research Center, used rats as test subjects. The results strongly suggested that ketones improve post-traumatic brain injury (TBI) cerebral metabolism by providing alternative substrates and through antioxidant properties, preventing oxidative stress-mediated mitochondrial dysfunction.

Other Benefits of Keto

In addition to potentially decreasing oxidative stress, keto may also help alleviate depression by:

• Increasing GABA production: GABA is a neurotransmitter that plays a key role in managing stress, anxiety, and mood. Low GABA levels have been linked to clinical depression.
• Regulating insulin: Insulin resistance is linked to weight gain, type 2 diabetes, and depression. A ketogenic diet may improve insulin sensitivity.
• Decreasing inflammation: Chronic inflammation has been linked to depression and may increase the risk of insulin resistance, oxidative stress, and mitochondrial dysfunction. The ketogenic diet has some anti-inflammatory properties and may improve chronic inflammation.

Keto may regulate insulin function

Insulin is a hormone that helps manage blood sugar levels and may also play a role in depression and mood. Insulin resistance is linked to weight gain, type 2 diabetes, and heart disease, as well as depression.

The ketogenic diet is a low-carb, high-fat, moderate-protein diet that can help improve insulin sensitivity. It does this by limiting sugar and starch intake, which helps keep blood sugar levels stable. The diet can also help address insulin resistance, which is when the body doesn't respond well to insulin.

The ketogenic diet has been shown to have positive effects on insulin resistance in people with overweight or obesity. It may also improve insulin sensitivity even in the absence of weight loss.

• Stabilizing energy levels: The ketogenic diet can help stabilize energy levels by providing a longer-lasting, more stable source of energy. This is because ketones are a more stable source of energy than glucose, and the body can also use fat stores for fuel.
• Combating inflammation: The ketogenic diet can help reduce inflammation, which is linked to chronic inflammation and diseases such as depression. The diet eliminates inflammatory, processed foods and encourages the consumption of nutrient-dense, whole foods.
• Promoting neurogenesis: The ketogenic diet can increase the rate of neurogenesis, which is the process of making new brain cells. A higher rate of neurogenesis is associated with improved emotional resilience.
• Fat feeding the brain: The ketogenic diet provides quality fats that are essential for brain function and can help stabilize moods by supporting the function of the central nervous system.
• Regulating insulin levels: The ketogenic diet can help regulate insulin levels by reducing intestinal absorption of monosaccharides, which leads to reduced postprandial glycemia, decreased insulin requirements, and lower insulin levels and insulin-to-glucagon ratio.
• Improving mitochondrial function: The ketogenic diet may improve mitochondrial function, which is important for energy production and cell function. Mitochondrial dysfunction has been linked to depression.

Keto may decrease inflammation

The ketogenic diet has been found to have anti-inflammatory properties, which may help to alleviate depression. Inflammation is a natural response to an invader such as disease or oxidative stress. However, if left unchecked, it can contribute to stress, fatigue, and disease.

When following a ketogenic diet, you are turning your back on inflammatory, processed foods like bread, cereal, and pasta that can damage the gut. The diet is rich in whole, nutrient-dense foods that are minimally processed. These anti-inflammatory foods support overall wellness, including mood.

Research on Keto and Inflammation

Depressed people have higher levels of pro-inflammatory cytokines, molecules that the body releases in response to inflammation. People with cancer or autoimmune diseases show higher rates of depression, and scientists say it is the connection between depression and inflammation that is the likely culprit.

A study found that middle-aged people who ate a diet rich in whole foods were less likely to be diagnosed with depression than those who ate processed food. Another study showed that ketogenic diets can decrease inflammatory cells in the brain, which may also improve depression symptoms.

The Bottom Line

The ketogenic diet is a proven, effective way to support energy and fuel your brain. While it may not work for everyone, it is worth experimenting with different styles of eating until you find what works for you.

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