Scientists reviewed 21 studies about eggs and brain health to understand how eating eggs might help our brains develop and work better. They found that eggs contain many important nutrients—like protein, healthy fats, vitamins, and special compounds—that our brains need to grow properly, especially from before birth through childhood and teenage years. While the research suggests eggs could help with learning and brain development, scientists say we need more studies to fully understand exactly how much eggs help our thinking and memory skills.

The Quick Take

  • What they studied: Whether eating eggs and the nutrients inside them can help brains develop better and work more effectively from before birth through young adulthood
  • Who participated: This review looked at 21 different research studies that included people of all ages—from babies in the womb to teenagers and young adults—to see what scientists have discovered about eggs and brain health
  • Key finding: Eggs contain many brain-building nutrients, and studies suggest eating eggs may help with brain development, movement skills, and school performance, though more research is needed to confirm exactly how much they help
  • What it means for you: Eating eggs could be a simple, affordable way to support your brain’s growth and development, especially if you’re pregnant, a young child, or a teenager. However, eggs alone won’t make you smarter—they’re just one part of healthy eating for your brain

The Research Details

Scientists looked at 21 different research studies published in scientific journals to understand what we know about eggs and brain development. These studies included different types of research: some compared groups of people eating different amounts of eggs, some followed people over time to see what happened, and some tested specific nutrients from eggs in controlled experiments. The researchers read through all these studies carefully and summarized what they found about how eggs might affect our brains.

The studies they reviewed looked at people at different life stages—from babies developing in the womb, to infants and children, teenagers, and young adults. By looking at all these studies together, the scientists could see patterns in how eggs and egg nutrients might help brains develop and function better.

This type of review is called a ’narrative review,’ which means the scientists used their expert judgment to summarize and explain what the research shows, rather than using strict mathematical methods to combine all the numbers from different studies.

Understanding which foods support brain development is really important because our brains grow the most during the first few years of life and continue developing into our early twenties. If we know that eggs contain nutrients our brains need, parents and doctors can make better choices about what kids should eat. This research matters because eggs are affordable, available in most places, and contain many different nutrients in one food, making them a practical option for supporting brain health.

This review looked at a mix of high-quality studies (including randomized controlled trials, which are considered the gold standard) and observational studies (which show what happens in real life but can’t prove cause and effect as strongly). The researchers focused on 21 key publications, which is a reasonable number for understanding the current state of knowledge. However, the review is recent and based on existing research, so the strength of evidence varies—some findings are well-supported while others need more investigation.

What the Results Show

The research suggests that eggs and the nutrients found in eggs may support brain development in several ways. Eggs are packed with protein, which is essential for building brain tissue, and they contain healthy fats that help the brain work properly. They’re also rich in B vitamins (especially B12 and riboflavin), vitamin D, and minerals like iodine and selenium—all of which play important roles in how our brains develop and function.

One of the most important nutrients in eggs is something called choline, which our brains use to build connections between brain cells and to help with memory and learning. Eggs also contain lutein and zeaxanthin, which are compounds that protect our eyes and may support brain function. Additionally, eggs provide docosahexaenoic acid (DHA), a type of omega-3 fat that’s especially important for brain development before birth and in early childhood.

The studies reviewed suggest that eating eggs or getting these nutrients could help with several aspects of brain development, including motor skills (like coordination and movement) and academic performance (like doing better in school). However, the researchers note that while these findings are promising, we need more research to understand exactly how much eggs help and which specific brain functions benefit the most.

Beyond the main brain development benefits, the research suggests eggs may support other aspects of health that indirectly help the brain. The nutrients in eggs support overall growth and development, which is important because a healthy body supports a healthy brain. Some studies also looked at how egg nutrients affect vision, which is connected to brain function since our eyes and brain work together closely.

This review builds on previous research showing that specific nutrients are important for brain development. Scientists have known for years that nutrients like choline, DHA, iodine, and B vitamins are crucial for brain health. What this review does is bring together evidence specifically about eggs as a source of these nutrients and examine whether eating whole eggs (rather than individual nutrients) might support brain development. The findings fit with what we already know about nutrition and brain health, but they specifically highlight eggs as a practical, nutrient-dense food option.

The main limitation is that while the studies reviewed suggest eggs may help brain development, most of the evidence is not strong enough to say with certainty that eggs directly cause better brain development. Many studies were observational, meaning they showed that people who eat eggs tend to have better brain development, but this doesn’t prove eggs caused the improvement—other healthy habits might be involved. Additionally, most studies looked at individual nutrients rather than whole eggs, so we don’t know if eating a whole egg is as beneficial as the individual nutrients suggest. The review also notes that we need more research specifically testing how much egg consumption is needed and which groups of people benefit the most.

The Bottom Line

Based on this research, eggs appear to be a good food choice for supporting brain development, especially for pregnant women, infants, children, and teenagers. The evidence suggests eating eggs as part of a balanced diet may help support brain growth and function (moderate confidence level). However, eggs are just one part of healthy eating—a variety of foods including vegetables, whole grains, fish, nuts, and dairy products are also important for brain health. There’s no specific recommended number of eggs per day from this research, so follow general dietary guidelines for your age group.

This research is most relevant for pregnant women and women planning to become pregnant, parents of young children, and teenagers whose brains are still developing. It’s also relevant for anyone interested in supporting their brain health through nutrition. People with egg allergies should obviously not follow this advice and should work with their doctor to find alternative sources of these nutrients. If you have specific health conditions or dietary restrictions, talk to a doctor or nutritionist before making changes.

Brain development is a long-term process, so you shouldn’t expect to notice changes in thinking or memory from eating eggs in just a few days or weeks. The benefits of good nutrition for brain development happen over months and years. For pregnant women and young children, consistent good nutrition throughout these critical periods is what matters most. For older children and teenagers, eating eggs regularly as part of a healthy diet supports ongoing brain development.

Want to Apply This Research?

  • Track egg consumption weekly (number of eggs eaten per week) alongside a simple brain health marker like school grades, test scores, or a self-rated focus/concentration score to see if patterns emerge over several months
  • Add one egg-based meal to your weekly routine—such as scrambled eggs for breakfast, an omelet with vegetables for lunch, or hard-boiled eggs as a snack—and track it in your nutrition app to build a consistent habit
  • Over 3-6 months, monitor overall diet quality (variety of foods eaten), egg intake frequency, and subjective measures of focus and academic performance to see if increasing egg consumption correlates with any noticeable improvements in concentration or learning

This review summarizes current research on eggs and brain development but does not constitute medical advice. While eggs appear to contain nutrients important for brain health, eating eggs alone will not guarantee better brain development or academic performance—overall diet quality, sleep, exercise, and other lifestyle factors are equally important. If you have concerns about your child’s development, cognitive function, or nutrition, consult with a pediatrician or registered dietitian. If you have an egg allergy or other dietary restrictions, work with a healthcare provider to ensure you’re getting adequate nutrients from alternative sources. This research is based on studies with varying levels of evidence, and more research is needed to fully understand how egg consumption specifically affects brain function.