A daily egg could help prevent memory decline
‘Go to work on an egg’ takes on new meaning as research review finds that regular egg consumption helps fight cognitive decline.
A new systematic review, published in the Journal of Nutrition, Health & Aging, reports that moderate egg consumption—approximately 3 to 7 eggs per week—is associated with better cognitive outcomes, including slower memory decline in older people and a reduced risk of cognitive impairment.
The comprehensive review evaluated 11 human studies, involving more than 38,000 adults, and is the first to synthesise evidence specifically on whole-egg intake and cognitive function in healthy adults.
The team of researchers from Australia examined data from intervention and observational studies across four countries. Cognitive outcomes were assessed using tests for memory, verbal fluency, processing speed, executive function, reaction time, and dementia risk. The results were combined to look at ideal intakes for brain protection.
Positive effects of eggs
Across the studies reviewed, regular egg intake was most consistently linked with positive cognitive outcomes. These included:
- Reduced risk of cognitive impairment and dementia, particularly in older adults
- Slower rate of memory decline – a common aspect of ageing
- Better verbal fluency performance – this is essential for remembering key words while you’re speaking
- Improved reaction time
Optimal intake
According to the study authors, the ideal intake for brain and cognitive effects is 3 to 7 eggs a week, equating to up to four omelettes or a daily breakfast of boiled egg with soldiers. This backs up previous research which found that a daily egg boosts vitamin and protein intakes and supports muscle and immune health.
Award-winning consultant dietitian, Alison Smith, comments: “Eggs are naturally rich in several nutrients linked to brain health, including choline, healthy fats, B vitamins and high-quality protein— known to support neurotransmission, neurogenesis and memory processes, as well as maintaining muscle health and strength. Eggs are also affordable and easy to cook, making them an essential store cupboard item for every household.
“Current intakes in the UK are just 4 eggs a week, but this new study shows we can all benefit our brains by eating a few more. As there are no longer any worries about cholesterol in eggs – now proven to have no impact on heart health – the limits are well and truly off and we can enjoy eggs every day”.