Review Finds 1 Egg Delivers 150 mg Choline for Lifelong Brain Health

1 articles · Updated · New Zealand Herald · May 13

A January review in Nutrition Bulletin says eggs’ mix of protein, Choline, folate, iodine and vitamins A, B12 and D may support brain development and function from pregnancy through older age.
One egg provides about 150 milligrams of choline, and the review linked prenatal egg intake with brain maturation at 36 weeks; recommended intake is 450 mg a day in pregnancy and 550 mg in lactation.
The evidence also points to the first 1,000 days—from conception to age 2—as a critical window, with inadequate intake of key nutrients tied to poorer neurodevelopment, motor skills and later academic outcomes.
For older adults, a 2025 systematic review cited in the report found moderate egg consumption—about 3 to 7 a week—was associated with better cognition and lower risks of dementia, memory loss and cognitive decline.
New Zealand nutrition expert Elaine Rush said eggs’ value lies in nutrient synergy and affordability, while stressing they should be eaten as part of a balanced diet that also includes plant foods for fibre.