Keto Headaches: Causes and Solutions

You may have noticed frequent headaches since you started your keto journey. Keto headaches are a common side effect of adapting to ketosis and nothing to be concerned about.

Transitioning your body to burn fat instead of carbs for energy requires significant changes in your metabolic state. As your body begins to adapt to keto, headaches will go away.

Let’s talk about why you experience keto headaches and how you can reduce the symptoms fast.

What is keto-adaptation?

Keto adaptation is the process of your body getting used to metabolic changes caused by a low-carb, high-fat diet. Keto shifts your metabolism to burn fat instead of sugar for energy, and your cells and tissues have to transition to this new fuel source.

Your body enters ketosis within a few days of starting the ketogenic diet, but it can take significantly longer to fully adapt to the profound metabolic changes in response to a low carbohydrate diet.

Keto headaches and brain fog are some of the most common symptoms of the “keto-flu.” The good news is that as your body adjusts to keto, symptoms typically disappear within the first week or two.

What causes keto headaches during adaptation?

Keto-related headaches are a normal response to changes to your energy metabolism and hormonal balance when transitioning to a low-carb, high-fat diet. Watch the above video to learn more about withdrawal and headaches during keto adaptation.

Let’s take a look at common causes of keto headaches.

Low blood sugar 

Your central nervous system is very sensitive to metabolic changes, and for a good reason. The brain requires plenty of steady energy to control your physiologic functioning.

Chances are you previously ate a high-carb diet, and your brain got used to sugar as a fuel source. Low blood sugar caused by restricting carbohydrates can stress your brain and trigger headaches and cravings.

Ketones are an excellent fuel source, especially for your brain. However, it can take time for your neurons and brain cells to adjust to the new fuel, and headaches are a common side effect of adapting to keto.

Dehydration and electrolyte imbalance 

Reducing carb intake results in more steady blood sugar levels and balances insulin levels. Your body naturally requires less insulin, one of the leading health benefits of the keto diet.

Low insulin triggers ketosis but also causes water loss and electrolyte depletion in the early days of keto-adaptation. This rapid water loss is typically observed as quick weight loss, but headaches and brain fog are common dehydration symptoms.

Sodium, potassium, magnesium, and calcium are electrolytes that control fluid balance and heart rate and prevent muscle cramps. Electrolyte imbalances during the early stages of keto are frequent triggers for keto headaches.

Carbohydrate withdrawal 

If your diet was high in processed and refined foods, and your carbohydrate intake was significantly higher before you were on keto, you may be suffering from withdrawal headaches.

Your brain responds to repeated behavioral and dietary habits, especially if you use food as a reward. It takes the brain some time to rewire this reward behavior, and withdrawal isn’t uncommon during keto adaptation. Headaches, cravings, and feeling uneasy are hallmark symptoms of withdrawal.

How long do keto headaches last?

How long keto headaches last depends on many factors–your previous diet, body weight, and how quickly your metabolism adapts to using fat as the primary fuel.

While some people adapt to keto within a few days, others need a little longer. Typically, keto-related headaches peak after a few days of starting keto and disappear within a week or two.

The best remedies for keto headaches

Fortunately, you can take plenty of steps to prevent a keto headache and minimize other keto flu symptoms like brain fog or fatigue.

Drink plenty of water 

Dehydration can worsen headaches, and you should drink adequate fluids.

Hormonal changes in response to going keto cause increased water loss, especially in the early stages of keto-adaptation. To avoid dehydration and headaches, increase your water intake.

Replenish electrolytes 

As your body adjusts to fat-burning, water loss and increased urination can deplete essential electrolytes like potassium, sodium, calcium, and magnesium.

Replenishing electrolytes is crucial to prevent keto headaches.

Eat more electrolyte-rich foods like vegetables and salad. Aim for seven to ten cups of veggies daily to get optimal amounts of nutrients.

• Potassium-rich foods: pumpkin seeds, avocado, and mushrooms
• Magnesium-rich foods: dark chocolate, salmon, avocado, nuts and seeds, and Swiss chard

Alternatively, find a good quality electrolyte supplement. Choose a keto-friendly option without added sugars or dextrose.

Adjust your carb intake 

If you suffer intense keto headaches, increase your carb intake by around five grams daily. Once your headaches improve, allow your body to slowly ease back into ketosis to avoid low blood sugar, cravings, and withdrawal symptoms.

Avoid intense exercise 

It can take time for your cells and tissues to adjust to fat being the primary fuel source. Until you are fully keto-adapted, avoiding intense workouts is best to prevent headaches.

Eat nutrient-dense, high-quality foods 

A balanced ketogenic diet focuses on nutrient-dense foods rich in vitamins and minerals. Doing a Healthy Keto® diet supports your body’s nutritional stores and lowers the risk of keto-headaches.

B vitamins are crucial for fat metabolism, and deficiency can slow your keto-adaptation and worsen headaches.

The best foods for keto-headaches are nutrient-dense, high-quality foods like green leafy veggies, avocados, seeds and nuts, seafood, meat, and full-fat dairy.

FAQ

Sources

1. Bostock ECS, Kirkby KC, Taylor BV, Hawrelak JA. Consumer Reports of “Keto Flu” Associated With the Ketogenic Diet. Front Nutr. 2020;7:20. doi:10.3389/fnut.2020.00020 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7082414/ ?
2. Barbanti P, Fofi L, Aurilia C, Egeo G, Caprio M. Ketogenic diet in migraine: rationale, findings and perspectives. Neurol Sci. 2017;38(Suppl 1):111-115. doi:10.1007/s10072-017-2889-6 https://europepmc.org/article/med/28527061 ?