Leena Watts
The ketogenic diet is a high-fat, low-carbohydrate, and adequate-protein diet. Eating this way triggers a metabolic process called ketosis, which causes the body to burn fat instead of carbohydrates for energy. The keto diet has been linked to many health benefits, including weight loss, improved blood sugar management, and reduced seizures in people with epilepsy. However, there is also a potential link between the keto diet and depression. While some people find that the keto diet improves their mood and mental health, others may experience adverse effects that could lead to depression.
| Characteristics | Values |
|---|---|
| How keto may affect mood and relieve depression | The keto diet has been found to increase Gamma-aminobutyric acid (GABA) levels, improve mitochondrial function, regulate insulin levels, and decrease inflammation and oxidative stress. |
| How keto may cause depression | The keto diet may cause depressive symptoms or exacerbate depression in some people. The diet is extremely restrictive, and some common early symptoms of your body switching into ketosis — known as the “keto flu” — can be difficult to manage. |
What You'll Learn
The keto diet can increase levels of Gamma-aminobutyric acid (GABA)
The ketogenic diet is a low-carb, high-fat, moderate-protein diet that was originally used to treat epilepsy. It has been found to have a positive effect on the brain and nervous system, and there is some evidence that it can be used to treat mood disorders, including depression.
GABA is an inhibitory neurotransmitter that has a calming effect on the nervous system and has been found to combat anxiety. It suppresses movements, relaxes muscles, and is important for restful sleep. It also plays a critical role in gut health and brain function. The gut is often referred to as the "second brain", and the gut microbiome's impact on health is well-established. A healthy gut microbiome is important for converting glutamine and glutamic acid into GABA. Problems with the gut microbiome can lead to low GABA production, which may manifest as trouble sleeping, irritability, anxiety, heart palpitations, and other symptoms.
The body makes GABA from glutamate using the GAD enzyme, which requires vitamin B6 as a cofactor. A ketogenic diet can increase GABA levels by facilitating the conversion of glutamate to GABA. This helps to create a balance between glutamate and GABA, leading to a more calm physiological milieu. This may be why keto is helpful for neurological conditions like Parkinson's, Alzheimer's, and seizure conditions, as well as for reducing brain fog and anxiety, and improving memory, focus, and mood.
- Get moving with HIIT, resistance training, walking, yoga, meditation, and deep breathing.
- Eat a clean, plant-based keto diet.
- Consume plenty of magnesium-rich foods and consider supplementation.
- Include foods rich in B6, such as grass-fed muscle and organ meats, fish, leafy green vegetables, avocado, poultry, and sunflower seeds.
- Drink green tea, which stimulates GABA receptors and has a sedative effect.
- Take supplements like kava, valerian, skullcap, passionflower, and lemon balm.
- Support your microbiome with fermented foods like raw sauerkraut, kimchi, kefir, or kombucha tea.
- Take collagen, which contains glutamine, a substrate for GABA.
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The keto diet can improve mitochondrial function
The ketogenic diet is a low-carbohydrate, high-fat, moderate-protein diet that was originally used to treat epilepsy. It is now widely used as a weight loss tool. The diet can also be used to improve mitochondrial function. Mitochondria are cellular components that generate the energy cells need to function. Mitochondrial dysfunction has been implicated in depression.
Ketogenic diets may make it easier to produce adenosine triphosphate (ATP) in people with mitochondrial dysfunction. ATP is an energy-providing compound. People with depression have lower levels of ATP in their brain than people without depression.
The ketogenic diet may increase circulating levels of gamma-aminobutyric acid (GABA), a neurotransmitter that plays key roles in managing stress, anxiety, and mood. Low GABA levels have been linked to clinical depression.
The diet may also decrease oxidative stress, which refers to cellular damage caused by free radicals. High levels of oxidative stress have also been noted in people with depression.
The ketogenic diet may also regulate insulin function. Insulin plays a role in depression and mood. Insulin resistance is linked to weight gain, type 2 diabetes, heart disease, and depression.
The ketogenic diet has anti-inflammatory properties and may improve chronic inflammation, which is a dysfunctional immune response that can make you susceptible to many other problems, including insulin resistance, oxidative stress, mitochondrial dysfunction, and GABA suppression.
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The keto diet can decrease oxidative stress
Oxidative stress refers to cellular damage caused by free radicals. These are unstable compounds that we are exposed to daily, and they can damage cells if they build up in the body. High levels of oxidative stress have been noted in people with depression.
The keto diet can improve markers of oxidative stress, improve antioxidant status, and help reverse some of the damage caused by free radicals. This can help improve depressive symptoms.
- Increasing the production of antioxidants
- Scavenging free radicals
- Improving mitochondrial function
- Reducing inflammation
Research findings on the effects of the keto diet on oxidative stress
Several studies have found that the keto diet can decrease oxidative stress and improve mitochondrial function.
One study found that the keto diet decreased oxidative stress and improved mitochondrial respiratory complex activity in rats with traumatic brain injury. The keto diet was found to reduce oxidative damage within both the cytosol and mitochondria.
Another study found that the keto diet improved total antioxidative status and increased HDL levels in healthy women.
However, it is important to note that most of the supporting research on the effects of the keto diet on oxidative stress has been conducted in animals, and more human studies are needed.
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The keto diet can regulate insulin function
The keto diet can improve insulin sensitivity by reducing the intake of sugar and starch, which helps to keep blood sugar levels stable. This, in turn, can improve insulin sensitivity.
The keto diet can also positively impact insulin function by reducing inflammation, which is a dysfunctional immune response that can make individuals susceptible to insulin resistance. The keto diet has anti-inflammatory properties and can improve chronic inflammation.
The keto diet can also 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. The keto diet may make it easier to produce ATP in people with mitochondrial dysfunction.
The keto diet can also decrease oxidative stress, which refers to cellular damage caused by free radicals. Oxidative stress is associated with numerous diseases and health conditions, including depression. The keto diet may help reverse some of the damage caused by free radicals, potentially helping to improve depressive symptoms.
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The keto diet can decrease inflammation
The keto diet is a low-carb, high-fat, moderate-protein diet that was originally used to treat epilepsy. It has since become a popular weight-loss tool, with various other health benefits. One of these benefits is its potential to decrease inflammation in the body.
Inflammation is an immune response that helps the body heal from wounds, injuries, or illnesses. While it is vital for good health, chronic inflammation can lead to various health issues. This long-term inflammatory state is often caused by factors such as aging, cigarette smoking, sleep deprivation, lack of exercise, and high-sugar diets.
The Link Between Keto and Inflammation
Ketogenic diets have been shown to reduce inflammation through several mechanisms. Firstly, when the body enters ketosis, it burns fat and produces ketones, which serve as an alternative fuel source for the brain and body. Ketones are also anti-inflammatory signalling molecules that inhibit the NLRP3 inflammasome pathway, thus curbing inflammation.
Secondly, carb restriction helps keep blood sugar levels low, which is important because high blood sugar (hyperglycemia) is a pro-inflammatory state. By reducing blood sugar, keto diets can lower inflammation and improve metabolic health.
Additionally, keto diets can increase levels of GABA, a neurotransmitter that regulates brain activity and plays a key role in managing stress, anxiety, and mood. This increase in GABA may help reduce inflammation in the brain and improve neurological function.
Anti-Inflammatory Foods on Keto
The keto diet naturally includes many anti-inflammatory foods, such as:
- Grass-fed beef, which is high in omega-3 fats
- Salmon, another good source of omega-3 fats
- Walnuts, which may decrease brain inflammation and slow cognitive decline
- Eggs, which have been linked to protection against inflammation
- Strawberries, rich in antioxidant anthocyanins
- Olive oil, a staple of the Mediterranean diet with anti-inflammatory properties
- Broccoli, containing the compound sulforaphane, which may help with blood sugar control and inflammation
- Avocado, linked to improved heart health and reduced oxidative stress
- Green tea, containing anti-inflammatory catechins
- Turmeric, a spice rich in curcuminoids with natural pain-relieving properties
The keto diet has been shown to reduce inflammation through various mechanisms, including the production of ketones, blood sugar control, and increased levels of GABA. Additionally, the diet naturally includes many anti-inflammatory foods. However, it is important to note that highly-processed "dirty keto" options may not provide the same anti-inflammatory benefits as a whole-food-based "clean keto" approach.
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Frequently asked questions
The keto diet is a high-fat, low-carb, and adequate-protein diet. Eating this way triggers a metabolic process called ketosis, which causes the body to burn fat instead of carbohydrates for energy.
The keto diet has been found to help with sleep and slowing down the growth of cancer cells. Individuals on a keto diet in one study found it easier to fall asleep faster than those not on the diet. However, not everybody adjusts well to ketosis. Sometimes, your body may experience symptoms that are difficult to manage, including headaches, sleep disturbances, cramping, and fatigue. Although this may resolve by increasing your fluid intake, dealing with such symptoms can lead to depression.
The keto diet has been found to increase substances like Gamma-aminobutyric acid (GABA), a neurotransmitter that plays a critical role in managing stress, anxiety, and mood. Low levels of these substances are linked to clinical depression. The keto diet also improves mitochondrial function, decreases oxidative stress, regulates insulin function, and decreases inflammation, all of which are linked to depression.
The keto diet can be restrictive and potentially socially isolating, and some of the symptoms—especially when you first start the diet—can be difficult to manage. This may cause you to feel depressed. Not getting enough nutrients like zinc, magnesium, or selenium in your diet may also contribute to depression.
If you feel depressed on the keto diet, it is important to reach out for support from a medical professional. If the keto diet is causing your depression, you should discontinue it and consider other weight loss methods. However, if you are using the diet to manage your blood sugar or epilepsy, consult your doctor for guidance.
