6 Reasons the Keto Diet May Not Have Helped Your Mental Health (Yet)

The ketogenic diet has gained attention as a promising support for mental health conditions like depression, anxiety, and even bipolar disorder. It works by shifting the body from burning glucose to burning ketones, which is an alternative fuel source that may enhance brain energy, reduce inflammation, and stabilise neurotransmitters.

But what if you’ve tried keto and haven’t felt any better?

Here are six reasons the ketogenic diet may not have improved your mental health - yet - and what to consider adjusting.

1. You Weren’t Truly in Ketosis

It’s a common misconception that “low-carb” automatically means “in ketosis.” Therapeutic ketosis for mental health often requires blood ketone levels between 1.5–3.0 mmol/L. If your fat intake was too low, or if protein was too high, you may not have crossed that threshold. Using blood ketone testing can confirm whether your brain is actually running on ketones—or still relying on glucose.

2. Too Much Dairy Protein or Frequent Eating Disrupted Ketosis

Dairy is keto-friendly, but too much dairy protein - especially from cheese, yoghurt, or whey - can raise insulin and reduce ketone production. Unlike pure fats, dairy contains both protein and a small amount of lactose (a sugar), which can blunt ketosis in sensitive individuals.

Frequent eating - especially snacking every 2–3 hours - can also keep insulin elevated and prevent the metabolic switch to ketone burning. Mental health benefits are more likely to appear when the body spends longer periods in a fasted or fat-fuelled state. Switching to two or three nutrient-dense meals a day, with proper spacing, often helps deepen ketosis and improve mood stability.

3. You Didn’t Give It Enough Time

Brain adaptation to ketones doesn’t happen overnight. In fact, the first few weeks may feel worse as your brain shifts fuel sources. Symptoms like irritability, fatigue, or low mood can be part of this transition. For mental health, results typically start to emerge after 6–12 weeks of sustained ketosis, so if you stopped early, you may have missed the window when the real benefits begin.

4. Electrolyte or Nutrient Imbalances Sabotaged Results

Keto changes how your body handles sodium, magnesium, and potassium. If these electrolytes drop too low, you can experience fatigue, anxiety, brain fog, and even panic-like symptoms. These may feel like mental health symptoms but are often physiological. Replenishing salt, leafy greens, and magnesium-rich foods, or supplementing if needed, is key to avoiding setbacks.

5. Other Root Causes Weren’t Addressed

While keto can be a powerful foundation, it won’t fix everything. Past trauma, unprocessed emotions, poor sleep, toxic stress, or nutrient deficiencies may still need attention. Mental health is multifactorial, and keto works best when paired with therapy, coaching, and holistic support.

6. Medications May Need Adjusting (With Medical Supervision)

Many psychiatric medications are dosed based on a person’s glucose metabolism, weight, or insulin sensitivity. When these shift on keto, dosages may become too high, leading to side effects or emotional blunting. Others, like certain antipsychotics or antidepressants, can block some of keto’s mechanisms. Always work with a medical professional to monitor medication while changing diet, especially for mental health.

Final Thoughts

If keto didn’t work for your mental health, don’t give up. It might not be about you - but about the strategy. Therapeutic ketosis requires structure, patience, and the right adjustments. With expert support, it can still become a game-changing part of your recovery journey.

Curious how to apply keto for your mental health condition safely and effectively? Join us at KetoMindHealth for guided support and personalised care.