A new study is giving people yet another reason to keep eggs on the menu—especially as they get older. Researchers have found that regularly eating eggs may be linked to a lower risk of developing Alzheimer’s disease, thanks in part to key brain-supporting nutrients like choline, omega-3 fatty acids, and lutein.
The 2024 study, published in The Journal of Nutrition and conducted through the Rush Memory and Aging Project, examined the diets and cognitive health of 1,024 older adults with an average age of 81. Researchers followed participants for nearly seven years to investigate whether egg consumption had any connection to Alzheimer’s dementia risk.
Their findings were striking: participants who ate more than one egg per week had a significantly lower risk of developing Alzheimer’s dementia compared to those who ate eggs less frequently. In fact, adults who consumed at least two eggs weekly showed about a 47% lower risk of Alzheimer’s dementia. Researchers also found lower levels of Alzheimer’s-related brain pathology among participants who ate eggs more regularly.
One of the biggest reasons may come down to choline, a nutrient heavily concentrated in egg yolks that plays a major role in brain function and memory. According to the study, about 39% of the protective effect associated with egg consumption appeared to be linked to dietary choline intake. Choline helps support communication between brain cells and is considered essential for healthy cognitive aging.
Researchers noted that eggs also contain other nutrients tied to brain health, including lutein, which may help reduce inflammation and oxidative stress in the brain, and omega-3 fatty acids, which are associated with cognitive support and healthy aging.
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What Age Should You Start Eating Eggs For Brain Health?
While the study specifically focused on adults in their 80s, experts say brain-protective habits are most effective when started much earlier in life. Alzheimer’s disease can begin developing in the brain decades before symptoms appear, meaning nutrition and lifestyle choices made during middle age may have long-term effects on cognitive health later on.
Health experts generally recommend building brain-healthy habits as early as your 40s and 50s, though incorporating nutrient-rich foods like eggs at any age may still offer benefits. Eating eggs consistently throughout adulthood could help support cognitive function over time, especially when paired with an overall healthy lifestyle that includes exercise, sleep, stress management, and a balanced diet.
How Many Eggs Should You Eat?
The study found benefits associated with eating more than one egg per week, particularly two or more weekly servings. However, experts emphasize balance and moderation. Eggs can absolutely be part of a healthy diet for most people, especially when prepared in nutritious ways like boiled, poached, or scrambled with vegetables instead of heavily processed meats and fried sides.
As always, people with specific health conditions or dietary concerns should consult their doctor or a registered dietitian about the amount of eggs that’s best for them.
Still, the findings add to growing evidence that simple dietary choices may play a powerful role in supporting long-term brain health—and eggs may be one surprisingly beneficial addition to your weekly routine.
