Can Eating Eggs Lower Your Risk of Alzheimer’s?

Who knew that merely eating eggs might lower your risk of Alzheimer’s.  Recent studies suggest that eating eggs may be linked to a lower risk of Alzheimer’s disease.  However, so far, the evidence shows association, not proof of cause-and-effect. 

🥚 What does the Research Show? 

• Weekly egg consumption: Older adults who ate at least one egg per week had about a 47% lower risk of developing Alzheimer’s dementia compared to those who ate eggs less than once a month.
• Brain autopsy findings: People who consumed eggs regularly showed less buildup of amyloid plaques and tau tangles, the toxic proteins strongly associated with Alzheimer’s.
• Nutrient drivers: About 39–40% of the protective effect was explained by higher dietary choline intake, a nutrient abundant in eggs. Choline supports neurotransmitter production (acetylcholine), cell membrane integrity, and memory-related gene expression.
• Other nutrients in eggs:
• Omega-3 fatty acids (DHA) → neuroprotective, support brain cell function.
• Lutein → antioxidant that may help protect against age-related cognitive decline.
• Protein → Eggs provide the highest quality protein, the gold standard for protein quality. (See: Are Eggs Good for You? A Nutritionist’s Perspective)

⚖️ Important Caveats

• Association, not causation: These studies show a link, but they don’t prove that eggs directly prevent Alzheimer’s. More randomized clinical trials are needed.
• Population studied: Most data come from older adults (average age ~81) in the U.S., so findings may not generalize to younger or more diverse populations.
• Dietary balance matters: Nutrition experts emphasize that no single food acts in isolation. A varied, nutrient-rich diet — including vegetables, fruits, whole grains, lean proteins, and healthy fats — is key for brain health.
• Eggs and cholesterol: While dietary cholesterol from eggs doesn’t strongly impact blood cholesterol for most people, moderation is still advised, especially if you have cardiovascular risk factors.  The American Heart Association notes that healthy individuals can include up to one whole egg per day in a heart-healthy diet.  Healthy older adults can consume up to 2 eggs a day.  But those with abnormal blood cholesterol, heart failure, diabetes or some other conditions should exercise caution.

🧠 Practical Takeaway

• Eating one or more eggs per week may support brain health and is associated with a lower Alzheimer’s risk.
• The benefit likely comes from choline and omega-3s in eggs, which are critical for memory and cognitive function.
• For overall brain protection, combine eggs with a balanced diet, regular exercise, good sleep, and mental stimulation.

🥚 What Foods Are Rich in Choline? 

• Eggs (especially yolks)
• Liver – Chicken liver, and beef liver is a rich source of choline.
• Lean beef
• Chicken, Turkey
• Fish (salmon, canned tuna, cod, tilapia)
• Shrimp
• Milk and yogurt *
• Soybeans (including tofu and soy milk)
• Kidney beans, navy beans and peas
• Brussels sprouts, broccoli, kale, collards, Bok choy
• Peanuts

*Note:  Cow’s milk is a natural and good source of choline, while almond and oat milks contain very little naturally and are generally not fortified with it.

✅ Conclusion

While the science is still unfolding, eggs appear to offer more than just a convenient source of protein — they may play a role in supporting long-term brain health. The choline, omega-3s, and antioxidants found in eggs are all nutrients linked to memory and cognitive resilience, and emerging research suggests that regular egg consumption could be associated with a lower risk of Alzheimer’s disease.

That said, eggs are not a magic bullet. Alzheimer’s is a complex condition influenced by genetics, lifestyle, and overall diet. Including eggs as part of a balanced eating pattern — alongside vegetables, fruits, whole grains, lean proteins, and healthy fats — is the most practical way to nourish your brain. Pairing smart nutrition with exercise, quality sleep, and mental engagement creates a powerful foundation for protecting cognitive function as we age.

So, the next time you crack an egg, remember you’re not just fueling your body — you may also be giving your brain a boost.

Sources:  Older adults , eggs , eggs , nutrients , Are Eggs Good for You? A Nutritionist’s Perspective , studies , data , experts , American Heart Association , Foods , milk  Image Sources:  Choline content