Eggs are one of the smartest breakfasts (or hearty dinner — no need to limit them to the mornings!) you can consume if you want to keep your wits about you, according to a new study from a team at Loma Linda University. The research published in The Journal of Nutrition indicates that moderate consumption of eggs — about five per week — may lower the risk of cognitive decline and even Alzheimer’s by up to 27 percent1.
This is not the first time that scientists have linked egg consumption with reduced risk of developing Alzheimer’s as we age. A 2024 study from UC San Diego linked egg consumption to a lower incidence of age-related cognitive impairment in men specifically2, while a 2024 study from Tufts found that those who ate more than an egg per week could see their risk of developing the disease drop by as much as 47 percent3. But the research from the Loma Linda team has strengthened this hypothesis significantly.
How This Egg Study Differs from Its Predecessors
“While eggs are widely consumed and contain nutrients relevant to brain health, there has been relatively limited evidence linking egg intake to clinically diagnosed Alzheimer’s disease over long follow-up periods,” says lead author Jisoo Oh, an associate professor of epidemiology at Loma Linda University School of Public Health.
In their analysis, the researchers relied on data regarding 40,000 U.S.-based subjects of at least 65 years in age, monitored over the course of an average of 15.3 years. Not only did the researchers find that consuming an egg a day five days a week was associated with a noticeably lower risk of developing Alzheimer’s, they also found that any eggs at all was better than none. Even two to four eggs a week reduced the risk by 20 percent, while a lone egg a month could still reduce risk by 17 percent.
That said, Oh cautions against drawing causational links as a result of this observational study. “This does not mean eggs prevent Alzheimer’s disease,” she tells PsyPost, “but rather that they may be one component of a brain-healthy dietary pattern4.”
Details That Could Affect the Study Results
Beyond the general warning against drawing conclusive links, there are additional reasons this study might call for a second look. According to Jamie Schwartz, RD, LDN from HealthLoft, who was not involved in the study, it’s worth noting the researchers’ reliance on data from the ongoing Adventist Health Study-2.
“The AHS-2 cohort is made up of Seventh-day Adventists, who are known to be unusually health-conscious,” she explains. “The ‘never/rarely eats eggs’ reference group in this population may skew toward more restrictive dietary patterns that carry other unmeasured risks, making egg eaters look comparatively protected.”
That said, she says that the results are still promising, especially given previous research regarding this link. Yes, eggs are getting more expensive, but they’re still incredibly accessible for the nutrition they provide. “For most people, the practical implication is straightforward: eggs are a nutritionally dense, affordable food with a plausible neuroprotective profile, and the emerging evidence gives little reason to avoid them and reasonable grounds to include them regularly,” she says. “In the landscape of modifiable Alzheimer’s risk factors, diet remains one of the most accessible levers available to people, and this study is a useful contribution to understanding how to use it wisely.”
The Brain-Boosting Nutrients in Eggs
While the takeaways from this study are in no way conclusive, experts agree: Eggs are indeed a brain health booster. And that’s not a surprise when you take a closer look at their incredible nutrient profile.
B Vitamins in Eggs
Eggs are, according to Schwartz, one of the richest food sources of certain B vitamins, choline in particular. The choline in eggs, she says, “is probably the most biologically compelling link to Alzheimer’s specifically.”
But what is choline, exactly? Choline benefits our brain in a couple of ways. “Choline is a precursor to acetylcholine,” Schwartz continues, “which is a neurotransmitter critical for memory and cognition. Low choline is associated with cognitive decline and increased dementia risk.”
Eggs are also rich in other B vitamins like B12, B2, and folate, which, Schwartz explains, “together help keep homocysteine levels in check. Elevated homocysteine is a well-established independent risk factor for dementia and Alzheimer’s disease.”
Caroteneids in Eggs
Other beneficial compounds in eggs include carotenoids like lutein, which Schwartz says has been associated with better cognitive performance and slower cognitive decline, as well as key omega-3 fatty acids, which help maintain the physical structure of brian cells and reduce neuroinflammation.
Vitamin D in Eggs
Eggs are also one of the rare dietary sources of vitamin D, a deficiency in which Schwartz says is associated with both cognitive decline and increased risk of dementia.
As a whole, the Loma Linda researchers write, “These nutrients may act synergistically to support cognitive resilience and mitigate neurodegenerative processes.”
How to Reap the Benefits of Eggs
If you want to know how to prevent Alzheimer’s disease, it’s not just in the frequency of egg consumption — it’s also about making the most of this nutritional powerhouse. Schwartz recommends first sourcing the very best quality eggs.
“The nutritional profile of an egg is heavily influenced by what the hen eats and how she lives,” she explains. “The egg white is fairly stable across production types, but the yolk composition varies substantially.”
According to Schwartz, sourcing truly pastured eggs laid by hens with genuine outdoor access and the ability to forage on grass, insects, and varied plants could lead to a more nutritious yolk composition. These aren’t just small differences, either — we’re talking up to three times richer in omega-3 fatty acids, up to four times richer in vitamin D, and up to seven times richer in beta carotene.
Look for Third-Party Certifications
Despite this clear nutritional win for pastured eggs, they’re not always easy to track down. Schwartz warns that egg labeling is woefully misleading. Labels like free-range or cage-free can be relatively meaningless, and even the organic label “refers to feed quality and antibiotic use, not necessarily outdoor access or nutritional profile,” she explains. “Better than conventional but not equivalent to pasture-raised.”
The labels to look for are trusted, third-party certifications like Animal Welfare Approved or Certified Humane — both of which indicate that a hen has had true pasture access. This contributes not just to more humane living conditions but also to a more nutritious egg.
What Is the Best Way to Consume Eggs?
Once you’ve sourced your eggs, the cooking method also plays an essential role — and some may be surprised to learn that raw isn’t always better when it comes to nutrients in eggs. Specifically when it comes to protein — a whopping six grams of protein per egg, on average — digestibility is unlocked via cooking. Schwartz notes that while only about 50% of raw egg protein is digestible, you’ll be able to absorb a whopping 90% once cooked.
“Cooking is actually necessary to unlock some benefits of eggs, while simultaneously degrading others,” explains Schwartz. “The method, temperature, and duration all matter.”
The elements that have the potential to degrade with cooking are typically found in the yolk: vitamins like vulnerable omega-3 fatty acids, vitamins, and even lutein. For this reason, a gentle cooking method that sets the white but just barely cooks the yolk is best.
“For maximum neuroprotective benefit, the ideal preparation is soft-boiled, poached, or gently scrambled over low heat, with the yolk left as intact and lightly cooked as safely possible,” explains Schwartz. “That being said, even a hard-boiled or well-done fried egg retains enough choline and mineral content to remain a nutritionally worthwhile food.”
Sources:
- https://www.sciencedirect.com/science/article/pii/S0022316626001902?via%3Dihub
- https://www.mdpi.com/2072-6643/16/1/53
- https://www.sciencedirect.com/science/article/pii/S002231662400289X
- https://www.psypost.org/eating-at-least-five-eggs-a-week-is-associated-with-a-27-percent-lower-risk-of-alzheimers/
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