Can Keto Affect Joint Health?

 

What to Know About Joint Health and Side Effects on Keto

The ketogenic diet has gained popularity for its benefits in weight loss, increased energy, and improved focus. But like any dietary shift, it can come with side effects. One question some people ask is: Can keto cause my hips to click? Here's what you need to know about joint health and common side effects of the keto diet.

Common Keto Side Effects

During the first few weeks, your body adjusts to burning fat as its primary source of fuel. This can lead to temporary symptoms, often called the "keto flu."

Fatigue or low energy

Headaches

Brain fog

Muscle cramps

Constipation

Irritability

Insomnia

Heart palpitations

These effects are typically caused by dehydration or the loss of electrolytes, such as sodium, potassium, and magnesium. Rebalancing minerals and staying hydrated helps most people adapt more comfortably.

Does Keto Cause Clicking in the Hips?

The short answer: not directly. Clicking or popping sounds in the hip joints (called crepitus) are usually harmless. They're often caused by:

Tendons or muscles moving over bone

Gas bubbles in the joint

Changes in posture or muscle strength

However, certain aspects of keto may indirectly influence joint function:

Electrolyte imbalance can affect muscle tension or cramping

Rapid weight loss can temporarily shift body mechanics

Low magnesium can lead to tight muscles around joints

Insufficient hydration may affect joint lubrication

If the clicking isn't painful, it's usually nothing to worry about. If you experience pain, swelling, or limited range of motion, it's best to consult a healthcare provider.

Supporting Joint Health on Keto

Keto done right can actually benefit your joints over time by reducing systemic inflammation. Here’s how to support your joint health:

Stay hydrated: Drink at least 8 cups of water per day

Replenish electrolytes: Add magnesium, potassium, and sodium

Include collagen-rich foods or a supplement

Eat vitamin C-rich low-carb veggies to support collagen production

Use anti-inflammatory fats like olive oil, avocados, and flaxseed oil

Stretch regularly to maintain mobility

Keto Foods That Support Collagen and Joint Health

To naturally support your joints on a keto diet, try adding these collagen-boosting foods:

Bone broth – rich in natural collagen, gelatin, and amino acids

Chicken skin and wings – high in collagen if cooked with the skin on

Salmon (with skin) – provides healthy fats and small amounts of marine collagen

Eggs – especially the whites, which contain glycine and proline (collagen-building amino acids)

Organ meats – like liver and heart, which are rich in nutrients that support tissue repair

Collagen peptides or powder – a convenient supplement that dissolves in coffee or tea

Pair these with vitamin C-rich keto foods, essential for collagen synthesis:

Bell peppers

Broccoli

Kale

Brussels sprouts

Lemon or lime water

These additions enhance skin elasticity, reduce joint discomfort, and strengthen connective tissue—all while staying keto-friendly.

When to See a Professional

If your hip joints are clicking but pain-free, it’s likely a normal occurrence. But if you experience:

Joint pain or stiffness

Swelling or redness

Joint locking or instability

...you should consult your healthcare provider or physical therapist.

The keto diet, when followed correctly, doesn't harm your joints. In fact, its anti-inflammatory benefits and potential weight loss may improve joint health in the long run. If you experience hip clicking, it’s likely due to body mechanics or hydration shifts during the adaptation phase.

With proper hydration, electrolyte balance, and joint-nourishing foods, you can enjoy all the benefits of keto without skipping a step.

Want to Learn More About Aging Well on the Keto Diet?

Download my eBook Your Path to the Fountain of Youth to discover natural, effective ways to support your joints, skin, and energy through diet and lifestyle. You can also find my eBook in the sidebar at the top of this page. 

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