Keto and Mood Swings – Does Keto Affect Your Mood?

Is there a link between keto and mood swings?

Transitioning into a low-carbohydrate diet can cause transient mood swings and irritability. However, long-term adherence to the ketogenic diet may reduce the risk of neurological disorders, depressive symptoms, and anxiety.

Discover why a high-carb diet can trigger or exacerbate mood disorders, and learn how to improve your mental health with simple dietary and lifestyle changes.

Does keto affect your mood?

The ketogenic diet has profound benefits for cognitive function and emotional stability. While initial stages may bring irritability, a long-term keto diet may enhance mood and overall mental health.

Research published in Nutritional Neuroscience suggests that high-carb diets are linked to anxiety disorders and may predispose individuals to the development of major depressive disorder.

Sugars and refined carbohydrates can induce chronic inflammation. This inflammatory response may lead to oxidative stress and impaired mitochondrial function in neuronal cells, disrupting neurotransmitter signaling and contributing to various mental disorders. 

In contrast, the ketogenic diet reduces inflammation and stabilizes blood sugar levels, supporting better neurotransmitter balance and overall mental health. 

By providing a steady source of energy from fats, ketogenic diets help maintain optimal mitochondrial function and reduce oxidative stress, which can improve cognitive functions and mood regulation.

Ketones, a group of organic acids released during fat breakdown, are a highly efficient fuel source and the preferred form of energy for brain cells. This explains why low-carb diets can help enhance mental clarity and support stable moods. 

Additionally, ketones may offer neuroprotective effects and have been found to reduce the risk of neurodegeneration linked to Parkinson's and Alzheimer’s disease.  

Keto and mood swings

Although a ketogenic diet may help relieve depression and anxiety symptoms, restricting dietary carbohydrates can trigger keto-flu symptoms, including temporary mood swings and irritability.

It's important to differentiate between keto flu-related mood swings and mood swings related to diabetic ketoacidosis (DKA). Unlike the nutritional ketosis achieved on a keto diet, DKA is a dangerous state that can be seen in people with diabetes, characterized by extremely high ketone levels and blood sugar.

During the early phases of adapting to a low-carb diet, the body isn’t very efficient in utilizing blood ketone as alternative energy. This can lead to energy crashes and associated mood changes.

Over time, as the body adapts to fat-burning and starts utilizing ketones more effectively, these symptoms quickly subside, typically followed by enhanced mental clarity and mood stabilization.

In addition, sugar activates the brain's reward system and triggers dopamine release, leading to temporary feelings of pleasure and satisfaction. When carbohydrate cravings are not satisfied, this reward system can be disrupted, resulting in frustration and mood swings.

However, these adverse effects of transitioning into a keto diet are generally short-lived and tend to diminish within a few days of starting a low-carb diet. 

Watch the video below to learn how keto can help improve anxiety and depression.  

Benefits of keto for your mood

A study published in Frontiers in Nutrition investigated the positive effects of keto on mental health and concluded, “The ketogenic diet is an evidence-based treatment for epilepsy that has been shown to have profound effects on brain metabolism and neurotransmitter function.”

Keto doesn’t just benefit brain health by regulating blood sugar balance but also promotes neuronal function and gut microbe diversity, which are crucial factors for mood control. 

Here are four benefits of keto for your mood

1. Stable energy supply 

Ketones offer a steady fuel supply for the central nervous system and help maintain consistent brain energy levels, which can be particularly beneficial for individuals with mood disorders.

Stable energy helps prevent the highs and lows of fluctuating blood sugar levels, which are common with high-carb diets. This stability can alleviate symptoms of depression, anxiety, and other neurological disorders often worsened by energy swings related to carbohydrates.

2. Supports metabolic health 

Metabolic balance and mental health are closely connected, and individuals with metabolic disorders such as diabetes, obesity, and insulin resistance are at an increased risk of mood disorders.

Brain insulin resistance refers to the reduced effectiveness of insulin in the brain, impairing its ability to regulate glucose uptake and metabolism. This can lead to a disrupted energy supply for neurons and mitochondrial dysfunction, which is associated with cognitive decline and mood disorders.

Evidence published in Nutrition Reviews found that ketones can attenuate and even reverse brain insulin resistance and may help reduce the risk of diabetes-related neurodegeneration. 

3. Enhances neuronal regeneration 

The ketogenic diet is associated with increased levels of brain-derived neurotrophic factor (BDNF), a critical protein that regulates neurogenesis, synaptic plasticity, and overall brain health. 

Ketones support mitochondrial function and reduce reactive oxygen species within neuronal cells, which stimulates BDNF production and enhances cognitive function and mood regulation.

In addition, BDNF can help regrow your brain as it facilitates the repair and regeneration of neurons and neural networks, thereby enhancing neurotransmitter signaling and mood regulation. 

4. Promotes microbial gut diversity 

Increasingly, more evidence suggests that a diverse gut microflora plays a profound role in brain function and mental health. 

According to research published in Microbiome, individuals with clinical depression are more likely to have a less diverse microflora than those without mood disorders.  

A lack of beneficial bacteria can lead to a dysfunctional immune response and chronic inflammation, which can negatively impact brain health and exacerbate depression symptoms.

A study published in Frontiers in Microbiology found that ketogenic diets can significantly improve gut bacteria diversity in individuals with autoimmune disorders. 

By supporting a balanced gut microflora, keto can help reduce chronic inflammation, potentially improving depressive symptoms and enhancing overall mental health. 

Tips if you’re experiencing mood swings

If you experience mood swings, following a nutritious high-fat diet like Healthy Keto® is an excellent strategy to promote brain health and stable moods.

Healthy Keto limits carbohydrates and promotes the intake of mood-supporting nutrients by emphasizing fresh produce, grass-fed meats, wild-caught fish, game meat, and organic dairy.

In addition to a nutritious keto diet, you can take further steps to promote mental health.

1. Follow intermittent fasting 

Combining Healthy Keto with intermittent fasting can significantly augment the benefits of a low-carb diet for cognitive function and mood regulation.

“Fasting has been found to stimulate BDNF and can help improve chronic inflammation,” explains Dr. Berg. “This plays an important role in maintaining brain function, improving mood stability, and potentially alleviating symptoms of mood disorders.”

2. Stay physically active 

Regular exercise can support mental health by stimulating BDNF production and improving blood flow to the brain. 

In addition, exercise releases endorphins, a group of neurotransmitters that enhance mood and can help reduce symptoms of anxiety and depression. 

A review study published in Current Behavioral Neuroscience Reports investigated the effectiveness of physical activity in treating mood disorders. The authors found that exercise helped reduce the severity of depressive episodes and improved anxiety and insomnia in depressed patients. 

3. Boost brain-supporting nutrients 

Nutrient deficiencies can impact cognitive function and disrupt mood regulation. Ensuring adequate intake of brain-supporting nutrients can help support emotional well-being and protect against cognitive decline.

According to research published in the Journal of Affective Disorders, there are several nutritional deficiencies linked to a greater risk of mood disorders, including:

• Vitamin D

• B vitamins 

• Magnesium

• Calcium 

• Iron 

• Copper 

• Zinc

In addition, omega-3 fatty acid deficiency and inadequate intake of essential amino acids needed for neurotransmitter production may also negatively impact mood control. 

Therefore, it’s crucial to follow a nutrient-dense, low-carb diet to ensure optimal intake of essential nutrients to support better mood regulation and overall mental health.

When to see a doctor

Making beneficial dietary and lifestyle changes can significantly benefit mental and physical health. 

However, it’s essential to consult a doctor or if you experience persistent or severe mood swings, unmanageable irritability, or depressive symptoms that interfere with daily life.

Key takeaways

What’s the link between keto and mood swings?

Starting a high-fat diet might initially lead to mood swings and irritability as a result of the body adjusting to reduced carbohydrate intake and the transition to using ketones as a primary fuel source. 

However, long-term adherence to a ketogenic diet has profound benefits for cognitive health and may help lower the risk of neurological issues, depression, and anxiety.

FAQ

1. Can a keto diet cause mood swings?

Yes, keto can cause mood swings, especially during the early stages of keto-adaptation. 

As the body shifts to using ketones as a fuel source instead of sugars, temporary fluctuations in energy levels and carbohydrate cravings can contribute to irritability and mood changes.

2. Does a keto diet affect mental health?

A keto diet can affect mental health. Initially, it may cause mood swings and irritability as the body adapts to burning ketones instead of sugar. 

However, long-term adherence to keto may enhance cognitive function, reduce symptoms of depression and anxiety, and improve overall mental well-being. 

3. Why am I so irritable on keto?

Irritability on keto is often due to the body adjusting to reduced carbohydrate intake and the transition to fat-burning. This can cause temporary sugar cravings and energy fluctuations, common triggers of mood swings and irritability.

4. How long does keto irritability last?

Keto-related irritability typically lasts from a few days to a couple of weeks after starting a low-carb diet as your body adjusts to ketosis and utilizes ketones as a primary fuel source. 

Once your cells have adapted and become efficient at using ketones, most people experience a reduction in irritability and report enhanced moods and better mental health. 

Sources

1. https://www.tandfonline.com/doi/full/10.1080/1028415X.2016.1213529 

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9441951/ 

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8907488/

4. https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-024-01756-6 

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5423723/ 

6. https://www.sciencedirect.com/science/article/pii/S0165032722009570