New Research: The Nutrients in Eggs May Help Support Your Brain as You Age

A new study published in The Journal of Nutrition adds powerful evidence that eating eggs is linked to a lower risk of Alzheimer’s disease. People who ate eggs five or more times a week had a 27% lower risk compared to those who didn’t eat eggs at all.¹

Alzheimer’s is a complex disease, but what you eat and how much you move can make a real difference in your risk.² And eggs are packed with nutrients, such as choline and B12, which are important for a healthy brain. New research shows eggs are a food worth paying attention to.

This new research aligns with the landmark study from the Rush Memory and Aging Project, which was the first study to show that eating more than one egg per week was linked to a 47% lower risk of Alzheimer’s dementia. The credit goes largely to choline, a nutrient eggs deliver in abundance.³ Together with research spanning every stage of life, the picture is clear: the nutrients in eggs support brain health at every stage of life.^4-7

What the New Study Found

Researchers used data from a large study that follows a group of health-conscious older adults to examine how often people ate eggs and whether it affected their Alzheimer’s risk.¹ Participants reported their egg habits, ranging from never or rarely to five or more times per week. The study counted both visible eggs (scrambled, boiled, omelets) and eggs hidden in mixed dishes and baked goods.

Over an average of 15 years, 7.2% were diagnosed with Alzheimer’s. Almost a third of those diagnosed didn’t eat eggs at all. People who skipped eggs had a notably higher risk.

The more often people ate eggs, the lower their risk compared to those who did not eat eggs:

• Eggs 1 to 3 times per month: 17% lower risk
• Eggs 5 or more times per week: 27% lower risk

Why Eggs?

Both the new study and the earlier research point to the unique nutrient package eggs deliver.^{1, 3} Eggs offer high-quality protein along with key brain-supporting nutrients: choline, DHA omega-3s, vitamin B12, and vitamin D.^{3, 4, 8-11}

How Many Eggs Should You Eat?

There’s no magic number. The takeaway is simple: moderate egg consumption, as part of an overall healthy diet, is linked to lower Alzheimer’s risk. A diet that stays within recommended limits for saturated fat, sodium, and added sugars has plenty of room for nutrient-rich eggs. The American Heart Association agrees that eggs fit into a heart-healthy diet, recommending up to two eggs per day for most healthy older adults.¹²

It’s Never Too Late

You can start eating better at any age. Adding eggs to a plate full of fruits, vegetables, and other whole foods can help support your health and your brain throughout your life.^{13, 14}