Could eggs be a natural brain food?
New research reveals crucial nutrients for brain development
Researchers [i] report that the unique blend of nutrients in eggs can help brain development and function during pregnancy, early childhood, and adolescence.
A new research review published in Nutrition Bulletin1 shows that egg consumption in early life provides potential benefits for aspects of neurodevelopment, motor development and academic performance.
Research shows that the brain’s key components are formed during critical ‘windows of opportunity’ [ii] requiring specific nutrients including protein, choline, folate, iodine, and vitamins A, B12 and D - all found naturally in eggs.
Author Dr Emma Derbyshire says: ‘We now know that key nutrients for the brain, such as DHA, choline and folate, often do not work in isolation, which is why the combination naturally found in eggs is so powerful.’
Choline – the wonder ingredient
One of the most important brain nutrients is choline and eggs are a particularly important source for pregnant women, with two eggs providing over half the recommended daily amount. In addition, the choline in eggs has been found to be particularly bioavailable when compared with supplements.
One analysis in the new review found that intake of eggs and associated nutrients such as choline during pregnancy were positively associated with brain maturation at 36 weeks [iii].
Leading US medical associations already recognise that failure to provide choline and other key nutrients during pregnancy and early years could contribute lifelong deficits in brain function [iv] but Dr Derbyshire says that across Europe, typical choline intakes amongst women of childbearing age have been found to be substantially lower than advised [v].
‘Healthcare professionals in the UK should communicate the potential benefits of choline and eggs for babies’ brain development to all pregnant women,’ she says.
Early years nutrition is crucial
Research shows that prenatal nutrition and the first 1000 days of life (from conception to age 2 years) are particularly crucial for brain development [vi], [vii] with long-term consequences for education needs, job potential and even mental wellbeing [viii].
Development of tissue in the central nervous system continues during childhood [ix], [x] through to 20 years of age [xi]. Adolescence is regarded by some as the second ‘window of opportunity’ for brain development and research shows that adequate nutrition in childhood and adolescence is important to maintain cognitive development and correct potential deficits [xii].
Conclusion
The new review shows that nutrient intake in early years is important for a wide range of outcomes including brain development, neurotransmitter synthesis and function, signalling networks and aspects of memory [xiii].
It concludes that eggs, when consumed as part of a healthy and balanced diet, may help to supply an array of useful brain nutrients [xiv], potentially helping to reinforce foetal brain maturation indices [xv], fine motor development [xvi], motor and language development [xvii], gross motor and social skills [xviii], language acquisition [xix] and higher verbal performance and better academic achievement [xx].
‘As a natural, unprocessed food, eggs can improve the nutrient density of diets in pregnancy and childhood by providing a range of nutrients which have important and collective roles in brain development and function across these critical life stages,’ concludes Dr Derbyshire.
[i] Derbyshire E (2026) Eggs and Associated Nutrients: Implications for Brain Development and Function From Conception to Early Adulthood: A Narrative Review. Nutrition Bulletin 0: 1-21. Available at: https://onlinelibrary.wiley.com/doi/10.1111/nbu.70042
[ii] Ismail, F. Y., A. Fatemi, and M. V. Johnston. 2017. “Cerebral Plasticity: Windows of Opportunity in the Developing Brain.” European Journal of Paediatric Neurology 21: 23–48.
[iii] Christifano, D., and L. Bennett. 2023. “Early Life Nutrition and the Developing Brain.” Journal of Family Practice 72: S25–S30.
[iv] Wallace, T. C., J. K. Blusztajn, M. A. Caudill, K. C. Klatt, and S. H. Zeisel.2020. “Choline: The Neurocognitive Essential Nutrient of Interest to Obstetricians and Gynaecologists.” Journal of Dietary Supplements 17:733–752
[v] Derbyshire E et al. (2021) Habitual Choline Intakes across the Childbearing Years: A Review. Nutrients
13(12):4390. doi: 10.3390/nu13124390.
[vi] Christifano, D., and L. Bennett. 2023. “Early Life Nutrition and the Developing Brain.” Journal of Family Practice 72: S25–S30.
[vii] Christifano, D et al. 2023. “Intake of Eggs, Choline, Lutein, Zeaxanthin, and DHA During Pregnancy and Their Relationship to Fetal Neurodevelopment.” Nutritional Neuroscience 26: 749–755
[viii] Cusick, S. E., A. Barks, and M. K. Georgieff. 2022. “Nutrition and Brain Development.” Current Topics in Behavioral Neurosciences 53: 131–165.
[ix] Lebel, C., and S. Deoni. 2018. “The Development of Brain White Matter Microstructure.” NeuroImage 182: 207–218.
[x] Lenroot, R. K., and J. N. Giedd. 2006. “Brain Development in Children and Adolescents: Insights From Anatomical Magnetic Resonance Imaging.” Neuroscience and Biobehavioral Reviews 30: 718–729.
[xi] Giedd, J. N., J. Blumenthal, N. O. Jeffries, et al. 1999. “Brain Development During Childhood and Adolescence: A Longitudinal MRI Study. “Nature Neuroscience 2: 861–863
[xii] Saavedra, J. M., and A. M. Prentice. 2023. “Nutrition in School-Age Children: A Rationale for Revisiting Priorities.” Nutrition Reviews 81:823–843
[xiii] Ekstrand, B., N. Scheers, M. K. Rasmussen, J. F. Young, A. B. Ross,and R. Landberg. 2021. “Brain Foods—The Role of Diet in Brain Performance and Health.” Nutrition Reviews 79: 693–708.
[xiv] Rehault- Godbert, S., N. Guyot, and Y. Nys. 2019. “The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health.” Nutrients 11: 684.
[xv] Christifano, D. N., L. Chollet-Hinton, D. Hoyer, A. Schmidt, and K. M.Gustafson. 2023. “Intake of Eggs, Choline, Lutein, Zeaxanthin, and DHA During Pregnancy and Their Relationship to Fetal Neurodevelopment. Nutritional Neuroscience 26: 749–755
[xvi] Prado, E. L., K. Maleta, B. L. Caswell, et al. 2020. “Early Child Development Outcomes of a Randomized Trial Providing 1 Egg Per Day to Children Age 6 to 15 Months in Malawi.” Journal of Nutrition 150:1933–1942.
[xvii] Iannotti, L., S. Jean Louis Dulience, P. Wolff, K. Cox, C. Lesorogol, and P. Kohl. 2016. “Nutrition Factors Predict Earlier Acquisition of Motor and Language Milestones Among Young Children in Haiti.” Acta Paediatrica 105: e406–e411
[xviii] Ernyey, H., C. Tiwari, H. Stark, et al. 2024. “Effect of Egg Consumption on Early Childhood Development: Evidence From Un Oeuf Study. Public Health Nutrition 28: 1–31
[xix] Barg, G., S. Frndak, E. I. Queirolo, F. Peregalli, and K. Kordas. 2023.“Dietary Patterns and Cognitive Achievement Among School Children in Socio- Cultural Context, a Case of Montevideo, Uruguay.” European Journal of Nutrition 62: 2475–2488
[xx] Liu, J., L. Wu, P. Um, et al. 2021. “Breakfast Consumption Habits atAge 6 and Cognitive Ability at Age 12: A Longitudinal Cohort Study. Nutrients 13: 2080