Keto's Surprising Link To Depression: What You Need To Know

The ketogenic diet is well-known for its ability to help people lose weight, but it may also be an effective tool for treating depression and improving mental health. A growing body of research and anecdotal evidence suggests that the keto diet might be beneficial for reducing depressive symptoms and improving mood.

The keto diet's positive impact on mental health may be due to several factors, including its anti-inflammatory properties, support for neuron structure, improved physical health, and improved gut health. It may also increase levels of the neurotransmitter GABA, which is important for brain function and mood regulation. However, more well-designed human studies are needed to fully understand the effects of the keto diet on depression.

While the keto diet has shown promising results for some, it's important to consult a healthcare professional before making any significant dietary changes, as it may not work for everyone and can cause side effects during the transition period.

Keto's anti-inflammatory properties

Ketos Anti-Inflammatory Properties

Keto has powerful anti-inflammatory properties and may help ease inflammation in the brain, which can contribute to depression, other mood disorders, and cognitive decline. A sugar-heavy diet (e.g. one high in carbs) is known to increase inflammation in the body. Meanwhile, inflammation is linked to (at least some forms of) depression, with studies showing that people experience more symptoms of depression and anxiety when given proinflammatory cytokines. Chronically high levels of inflammation from medical illnesses are also linked to higher rates of depression.

In one study, middle-aged people who ate a diet rich in whole foods (defined as fish, vegetables and fruit) were less likely to be diagnosed with depression than people who ate processed food (sweetened desserts, fried foods, and refined grains). If you’re curious about the mental benefits of the keto diet and inflammation, it’s safe to assume that eating anti-inflammatory foods helps support overall wellness—including mood.

Research shows a link between inflammation and depression: Depressed people have higher levels of proinflammatory cytokines, molecules that the body releases in response to inflammation. People with cancer or autoimmune diseases show higher rates of depression. While it’s true that being sick can make one feel depressed, scientists say it’s the connection between depression and inflammation that’s the likely culprit.

The diet's positive impact on gut health

The ketogenic diet has been linked to several positive effects on gut health, which in turn can positively impact mental health and alleviate symptoms of depression.

Reducing Inflammation

The keto diet's anti-inflammatory properties are well-known, and this reduction in inflammation extends to the brain. By cutting out inflammatory, processed foods like bread, cereal, and pasta, the keto diet can support gut health and improve overall wellness, including mood. Studies have shown that people with higher levels of inflammation are more likely to experience symptoms of depression and anxiety.

Supporting the Gut-Brain Axis

The gut and the brain are in constant communication, known as the gut-brain axis. A healthy gut can contribute to a healthy mind, and vice versa. The keto diet, by improving gut health, can help maintain this balance and prevent a gut imbalance, which has been linked to low moods and other conditions.

Encouraging Healthy Eating Habits

The keto diet emphasizes whole, unprocessed foods, which have been linked to improved mental health. By focusing on high-quality proteins, good fats, and plenty of vegetables, the keto diet supports overall health, including digestion and mood.

Increasing GABA Production

The keto diet may help the body produce optimal amounts of GABA (gamma-aminobutyric acid), the brain's main inhibitory neurotransmitter. GABA is made from glutamate, the brain's major excitatory neurotransmitter. A balanced amount of both is necessary for proper brain function. High-carb diets can disrupt this balance, leading to neurotoxicity and "brain fog." Ketosis, on the other hand, seems to encourage increased GABA production, reducing neurotoxicity and improving mental clarity.

Altering the Gut Microbiome

A well-planned keto diet, rich in high-quality fats, fiber-rich vegetables, nuts, and seeds, can positively impact the gut microbiome. This "cross-talk" between the brain and the gut can lead to improved brain health and mental well-being.

While more human studies are needed to definitively conclude the keto diet's impact on depression, the existing research and anecdotal evidence suggest that the keto diet can be a powerful tool in improving gut health and, subsequently, mental health.

The link between keto and increased physical activity

The ketogenic diet has been linked to increased physical activity in several studies. In one study, rats on a ketogenic diet moved around more compared to a control group, indicating lower physical activity levels, which is considered a marker of depression. The researchers concluded that the rats on the keto diet were less likely to show "behavioural despair", similar to the effects of antidepressants.

Another study found that mice exposed to the keto diet in the womb, but who ate a standard diet after birth, were more physically active than those fed a standard diet both in utero and postnatally. These findings suggest that the keto diet may have long-lasting effects on physical activity levels, even if the diet is not continued after birth.

The positive impact of the keto diet on physical activity may be due to its ability to stabilize energy levels and reduce inflammation in the body. High-carb foods cause rapid spikes and declines in blood sugar levels, leading to energy crashes that affect mood and physical activity. In contrast, the keto diet provides a more stable source of energy, as ketones can be used to meet a significant portion of the brain's energy needs. Additionally, the anti-inflammatory properties of the keto diet may contribute to reduced inflammation and improved physical health, making it easier for individuals to engage in physical activity.

The link between the keto diet and increased physical activity has important implications for mental health. Physical activity is a powerful antidepressant, and the increased physical activity associated with the keto diet may contribute to its potential effectiveness in treating depression. The keto diet may also improve mental health by optimizing the health of brain cells and reducing neuroinflammation.

While the exact mechanisms behind the link between keto and increased physical activity are still being studied, the available evidence suggests that the keto diet may be a useful tool for improving physical activity levels and potentially treating depression. However, it is important to note that more research is needed, especially in human subjects, to fully understand the relationship between keto and physical activity, and to determine the long-term effects of the diet on mental health.

The role of keto in stabilising energy levels

The keto diet is well-known for its ability to help people lose weight, but it also has a range of other benefits, including positive effects on mental health and energy levels.

The keto diet can stabilise energy levels by providing a longer-lasting, more stable source of energy. When following a standard diet, people often experience energy highs and lows due to the rapid spikes and declines in blood sugar caused by high-carb foods. These energy crashes can affect your mood, leaving you feeling irritable and tired.

On the other hand, the ketones produced during ketosis offer a more consistent and prolonged source of energy. Additionally, since your body can also draw energy from fat stores, your brain doesn't panic about running out of fuel, preventing the release of stress hormones that can trigger anxiety. As a result, keto can help stabilise energy levels and improve mood by reducing the frequency and intensity of energy crashes.

The impact of keto on mental health

The keto diet has been found to positively impact mental health and has been linked to reduced symptoms of depression and anxiety. Several studies have shown that a keto diet can lead to increased physical activity and reduced "behavioural despair" in rats, indicating a potential reduction in depression-like behaviours.

In addition to its effects on energy levels, the keto diet may also improve mental health by reducing inflammation, supporting neuron structure, improving gut health, and increasing levels of the neurotransmitter GABA. The anti-inflammatory properties of keto are particularly notable, as inflammation is linked to certain forms of depression.

While most studies on the mental health benefits of keto have been conducted on animals, there is a growing body of anecdotal evidence and some human studies that suggest keto can be effective in managing and improving mental health conditions.

The keto diet's ability to stabilise energy levels by providing a consistent source of energy and reducing stress hormones plays a crucial role in its potential to improve mental health and reduce symptoms of depression. While more human studies are needed, the existing research and anecdotal reports highlight the potential of keto as a tool for managing and improving mental health.

The potential side effects of keto

While the keto diet can be an effective way to lose weight and improve mental health, it can also have some negative side effects. One of the most well-known is "keto flu", which can occur when you first start the diet and can last up to a month. Symptoms of keto flu include:

• Headache
• Weakness
• Irritability
• Constipation
• Nausea
• Vomiting
• Fatigue
• Dizziness
• Irritability
• Muscle soreness

These symptoms are thought to be caused by changes in the way the body stores electrolytes and fluids when transitioning into ketosis, as well as the removal of carbohydrates as an energy source. To help alleviate these symptoms, it is recommended to increase water and electrolyte intake.

Other potential side effects of the keto diet include:

• Dehydration: This can occur due to water loss before fat loss, and can lead to kidney stones and even acute kidney injury.
• Nutritional deficiencies: The keto diet restricts many nutrient-rich foods, such as whole grains, fruits, and vegetables, which can lead to deficiencies in vitamins, minerals, and phytochemicals.
• Gastrointestinal issues: Common GI problems associated with the keto diet include constipation, diarrhea, nausea, and vomiting.
• High cholesterol: The high-fat content of the keto diet may lead to increased LDL cholesterol levels, which is linked to an increased risk of heart disease or strokes.
• Bone loss: The keto diet has been associated with low bone density and an increased risk of fractures.
• Sleep issues: Some people may experience disturbances in their sleep patterns while on the keto diet.
• Kidney and heart damage: The increased urination associated with the keto diet can lead to a loss of electrolytes, which can put people at risk of acute kidney injury and cardiac arrhythmia.
• Yo-yo dieting: The restrictive nature of the keto diet can make it difficult to stick to long-term, leading to yo-yo dieting patterns.
• Reduced athletic performance: Research has shown that athletes may experience decreased performance in high-intensity sports after being on the keto diet for a short period.

Frequently asked questions