Your Brain on Ketones

In today’s world, we're constantly being told to eat low-fat, high-carb meals and to snack between them to keep our energy up. Yet, alongside these dietary recommendations, we are witnessed a huge increase in obesity and diabetes, as well as a range of mental health issues, including depression and anxiety. And while we mostly link what we eat to our waistlines, we don't always make the connection between what we put in our mouths to our mental health.

But what if I told you that your diet plays a critical role in the health of your brain?

It's important to remember that mental illnesses, like physical ones, are complex and have multiple causes. Diet is just one piece of the puzzle for well-being, but it is critical.

The Brain’s Fuel: Ketones vs. Glucose

Our brains are the most energy-hungry organs in our body, using about 20% of our body’s oxygen and a significant amount of our glucose. Glucose (aka carbs) are typically the main fuel for our brain cells, but it’s not the only option. When carbohydrates are scarce, or when we restrict carbs, like on a keto diet, our body can make it's own "fuel source" from stored fat.

While parts of our brain do need some glucose, our body is pretty resourceful and our liver takes care of this even when we consume zero carbs. So, even if you eat very few or no carbs, your body can keep your brain running smoothly. Interestingly, while we can't survive without dietary fats or proteins, we could go without carbohydrates and still thrive.

Neurotransmitters: Balancing Glutamate and GABA

For the purpose of this article, let's dig a little deeper into how a ketogenic diet influences brain chemistry. Our brains are filled with chemical messengers called neurotransmitters. Two important ones are glutamate and GABA. Glutamate is like the brain’s “go, go, go” signal—it’s excitatory, keeping neurons firing. But too much glutamate can be harmful, leading to neurotoxicity, which is linked to disorders like depression, bipolar disorder, migraines, and even dementia.

On the flip side, we have GABA, the calming neurotransmitter. It tells your brain to slow down and chill. Think of GABA as the brakes to glutamate's gas pedal. Ideally, we want a balance. You'll probably also recognise GABA in certain supplements promoting calmness and sleep.

Here’s where ketones come in: Ketogenic diets seem to encourage glutamate to be converted into GABA, reducing excessive excitation in the brain and promoting calmness. How exactly this happens isn’t fully understood, but it might be related to how ketones are metabolized and how they alter brain chemistry.

The Energy Advantage of Ketones

To fully appreciate the effects of ketones, we need to talk about energy production. The mitochondria in our (brain) cells are like little power plants, generating energy (ATP) to keep things running. I used to believe, like many others, that glucose was the “clean” and efficient fuel. But research tells a different story. Making energy from glucose actually produces more waste products—free radicals—than making energy from ketones. In other words, ketones are a cleaner, more efficient fuel source for our brain cells compared to the energy (ATP) generated from glucose.

Why does this matter? Well, our brains work incredibly hard to maintain electrical stability, pushing sodium out of cells and pulling potassium in. This process is energy-intensive, and anything that improves energy efficiency helps protect our brain cells from stress and damage. Using ketones as fuel means our brain has more efficient energy with fewer harmful byproducts.

The Calming, Protective Effects

The ketogenic diet was first used to treat epilepsy, and we now know it can have a profound calming effect on the brain. By enhancing GABA production and making brain energy use more efficient, a ketogenic diet can increase the seizure threshold (making seizures less likely) and reduce neuronal excitability.

What does all this mean for people without epilepsy? Well, these same processes might explain why a ketogenic diet can help manage mood disorders, migraines, and other neurological conditions.

Even if you’re just trying to feel less anxious or think more clearly, the brain-protective effects of ketones could be beneficial.

Not Everyone Can Go Full Keto

Of course, it’s not always realistic or necessary for everyone to follow a strict ketogenic diet. The good news is that even if you don’t go full keto, following a low-carb lifestyle that reduces your intake of processed, high-carbohydrate foods can still make a noticeable difference in your energy levels and cognition. Simple changes like cutting out sugary drinks, bread, and processed snacks can help stabilize your blood sugar and support brain function.

For example, it is more challenging for children to follow a strict keto diet than it is for children, although, there are many families who are successfully following a keto diet. If you are interested in how diet can impact conditions like ADHD and autism, check out this blog post from Diet Doctor. There is also promising research on low-carb diets and their neuroprotective effects, as noted in this scientific article.

Introducing Exogenous Ketones for Brain Health

Sticking to a strict ketogenic diet can be challenging, especially with life’s demands and temptations. Perhaps you are not interested in following keto at all for whatever reason - the fact is you can still still experience the brain-boosting benefits of ketones by using exogenous ketone supplements.

Exogenous ketones provide your brain with a clean, efficient energy source, promoting mental clarity and a sense of calm. These supplements are designed to elevate your ketone levels quickly, and the best part is it has no stimulatory or negative side effects. It's simply a clean, efficient source of energy that can last from 6 to 8 hours and there is no harmful effects that are often associated with things like caffeine.

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Final Thoughts

In a world full of dietary noise, the idea that our brain might prefer ketones over glucose challenges conventional wisdom. And while we still have a lot to learn, the existing research paints an exciting picture of the potential brain benefits of a ketogenic diet. With its calming influence on neurotransmitters, efficient energy production, and protective effects, eating low-carb might do more than shrink your waistline—it could keep your brain healthy and happy.

If you’re considering a ketogenic or low-carb lifestyle to support your mental or physical health, always consult a healthcare professional. And remember, what you eat truly does matter for both body and mind.