Eggs
Overview
Eggs, especially egg yolks, are nutrient-dense sources of complete protein, choline, B vitamins, and phospholipids. Pasture-raised egg yolks provide essential brain nutrients including choline, vitamin K2, butyrate, and fat-soluble vitamins A, D, and E. Eggs support neurotransmitter synthesis and membrane health, with complete amino acid profile (DIAAS 113) and are listed as sources for tryptophan and tyrosine, neurotransmitter precursors for serotonin and dopamine synthesis respectively.
Recipes
1 recipe containing this food
Savoury Greens & Egg Breakfast Skillet
A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.
Substances
28 substances in this food
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Histidine
Essential AA; precursor to histamine; roles in enzyme active sites
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Isoleucine
Essential BCAA; energy metabolism; complements leucine/valine
Leucine
Essential BCAA; mTOR signaling; protein synthesis; cognitive load support
Lutein
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Lysine
Essential AA; limiting in many cereals; complements legumes
Methionine
Essential AA; precursor to SAMe via methylation cycle
Phenylalanine
Essential AA; precursor to tyrosine → catecholamines
Phosphatidylcholine (PC)
Key brain phospholipid; carrier for DHA/EPA and acetylcholine precursor pathway
Phosphatidylethanolamine (PE)
Brain phospholipid; precursor to PC and NAPE → NAEs (PEA/OEA/AEA)
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Threonine
Essential AA; structural proteins; mucin production
Tryptophan
Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics
Tyrosine
Dopamine and norepinephrine precursor; LAT1 competition with LNAAs
Valine
Essential BCAA; supports protein balance and neurotransmitter transport competition
Vitamin A (Retinoids; β-Carotene precursor)
Neurodevelopment; immune regulation; antioxidant via carotenoids
Vitamin B1 (Thiamine)
Mitochondrial glucose metabolism; ATP synthesis; rapid turnover in CNS
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Vitamin B2 (Riboflavin)
FMN/FAD coenzymes; redox balance; supports methylation via MTHFR
Vitamin B5 (Pantothenic Acid)
CoA synthesis; fatty-acid oxidation; TCA cycle flux
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin D
Neurotrophic and immune modulation; calcium homeostasis
Vitamin E (Tocopherols/Tocotrienols)
Lipid-phase antioxidant; protects PUFA (DHA) in membranes
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
Zeaxanthin
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Preparation Notes
- Gentle cooking preserves nutrients and prevents formation of advanced glycation end products (AGEs)
- Pair with vegetables for carotenoid absorption (dietary fat enhances absorption of fat-soluble vitamins)
- Consider pasture-raised for higher omega-3 and vitamin content
- Regular choline intake supports ongoing acetylcholine synthesis; important for structural membrane health
- Eggs provide phosphatidylethanolamine (PE), which can convert to phosphatidylcholine (PC) or N-acyl phosphatidylethanolamines (NAPEs) for endocannabinoid system support
Biological Target Matrix
| Biological Target | Substance | Contribution Level | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|---|
| Gut–Brain Axis & Enteric Nervous System (ENS) | Choline | Contextual / minor contributor | Choline is metabolised by gut bacteria; some strains (e.g. Lactobacillus) can produce acetylcholine. Microbial choline metabolism (e.g. trimethylamine) shows inter-individual variability and may influence host metabolism and gut–brain signalling. | |
| Gut–Brain Axis & Enteric Nervous System (ENS) | Phosphatidylethanolamine (PE) | Contextual / minor contributor | — | |
| Gut–Brain Axis & Enteric Nervous System (ENS) | Vitamin D | Contextual / minor contributor | Supports gut barrier integrity; nutrient deficiencies including vitamin D disrupt tight junctions, increasing permeability | |
| Inflammation & Oxidative Stress | Choline | Contextual / minor contributor | Choline-derived betaine supports homocysteine remethylation; elevated homocysteine is linked to oxidative stress and inflammatory signalling. Phosphatidylcholine supports membrane integrity and cell signalling in immune and redox contexts. | |
| Inflammation & Oxidative Stress | Lutein | Contextual / minor contributor | Anti-inflammatory properties; supports immune regulation | |
| Inflammation & Oxidative Stress | Phosphatidylethanolamine (PE) | Contextual / minor contributor | — | |
| Inflammation & Oxidative Stress | Zeaxanthin | Contextual / minor contributor | Anti-inflammatory properties; supports immune regulation | |
| Inflammation & Oxidative Stress | Zinc | Contextual / minor contributor | Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc | |
| Inflammation & Oxidative Stress | β-Carotene | Contextual / minor contributor | Anti-inflammatory properties; supports immune regulation | |
| Metabolic & Neuroendocrine Stress (HPA Axis & ANS) | Choline | Contextual / minor contributor | Choline supports hepatic VLDL assembly and lipid export; methyl donors (choline, betaine) may influence adenosine metabolism and HPA axis activity. Adequate choline status supports metabolic stability and stress physiology. | |
| Metabolic & Neuroendocrine Stress (HPA Axis & ANS) | Phosphatidylethanolamine (PE) | Contextual / minor contributor | — | |
| Metabolic & Neuroendocrine Stress (HPA Axis & ANS) | Vitamin B5 (Pantothenic Acid) | Contextual / minor contributor | Supports stress response through energy metabolism and ATP production | |
| Metabolic & Neuroendocrine Stress (HPA Axis & ANS) | Vitamin D | Contextual / minor contributor | Modulates immune responses to reduce inflammation in the brain; supports stress response through neurotrophic and immune effects | |
| Methylation & One-Carbon Metabolism | Choline | Contextual / minor contributor | Precursor to trimethylglycine (TMG/betaine), a dietary methyl donor that helps recycle homocysteine to methionine via an alternative pathway; supports one-carbon metabolism alongside folate, riboflavin, and B12; influences methylation dynamics relevant to MTHFR and COMT activity | |
| Methylation & One-Carbon Metabolism | Methionine | Contextual / minor contributor | Essential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation | |
| Methylation & One-Carbon Metabolism | Phosphatidylethanolamine (PE) | Contextual / minor contributor | — | |
| Methylation & One-Carbon Metabolism | Vitamin B12 (Cobalamin) | Contextual / minor contributor | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B6, B2, and folate; contributes meaningfully to homocysteine reduction, especially in combination with omega-3 fatty acids | |
| Methylation & One-Carbon Metabolism | Vitamin B2 (Riboflavin) | Contextual / minor contributor | FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity | |
| Methylation & One-Carbon Metabolism | Vitamin B6 (Pyridoxine → PLP) | Contextual / minor contributor | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12 | |
| Methylation & One-Carbon Metabolism | Vitamin B9 (Folate; 5-MTHF) | Contextual / minor contributor | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes | |
| Methylation & One-Carbon Metabolism | Zinc | Contextual / minor contributor | Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity | |
| Mitochondrial Function & Bioenergetics | Choline | Contextual / minor contributor | Phosphatidylcholine and other choline-containing phospholipids support mitochondrial membrane integrity and energy metabolism; choline-derived betaine contributes to one-carbon status that can influence mitochondrial resilience | |
| Mitochondrial Function & Bioenergetics | Iron | Contextual / minor contributor | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Mitochondrial Function & Bioenergetics | Phosphatidylethanolamine (PE) | Contextual / minor contributor | — | |
| Mitochondrial Function & Bioenergetics | Selenium | Contextual / minor contributor | Protects mitochondria from oxidative damage through antioxidant enzyme activity | |
| Mitochondrial Function & Bioenergetics | Vitamin B1 (Thiamine) | Contextual / minor contributor | Essential for mitochondrial glucose metabolism in the brain leading to ATP production; supports PDH (pyruvate dehydrogenase) and α-KGDH (alpha-ketoglutarate dehydrogenase) function | |
| Mitochondrial Function & Bioenergetics | Vitamin B12 (Cobalamin) | Contextual / minor contributor | Crucial role in conversion of methylmalonyl-CoA to succinyl-CoA, a key step in mitochondrial energy production; deficiency leads to buildup of methylmalonic acid and odd-chain fatty acids, which are neurotoxic | |
| Mitochondrial Function & Bioenergetics | Vitamin B2 (Riboflavin) | Contextual / minor contributor | Forms FMN/FAD coenzymes, supporting oxidative metabolism and redox balance; facilitates metabolism of B12, B6, and niacin; supports antioxidant enzymes | |
| Mitochondrial Function & Bioenergetics | Vitamin B5 (Pantothenic Acid) | Contextual / minor contributor | Forms CoA (coenzyme A), required for β-oxidation and TCA cycle acetyl-CoA flux; deficiency impairs ATP production impacting brain energy | |
| Neurotransmitter Regulation | Choline | Contextual / minor contributor | Essential precursor for acetylcholine synthesis, supporting memory, learning, and neuroplasticity; supports membrane phospholipid biosynthesis (PC) which is critical for membrane fluidity and neurotransmitter receptor function; phospholipid methylation (PLM) alters membrane structure, facilitating faster neuronal recovery and influencing ion channel behavior in gamma oscillations linked to attention and cognition | |
| Neurotransmitter Regulation | Iron | Contextual / minor contributor | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis | |
| Neurotransmitter Regulation | Phenylalanine | Contextual / minor contributor | Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier | |
| Neurotransmitter Regulation | Phosphatidylcholine (PC) | Contextual / minor contributor | Major neuronal membrane phospholipid central to membrane fluidity, receptor function, and acetylcholine synthesis; DHA/EPA incorporated into PC are converted to lysophosphatidylcholine (LPC), a key transport form across the BBB | |
| Neurotransmitter Regulation | Phosphatidylethanolamine (PE) | Contextual / minor contributor | — | |
| Neurotransmitter Regulation | Tryptophan | Contextual / minor contributor | Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway | |
| Neurotransmitter Regulation | Tyrosine | Contextual / minor contributor | Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis | |
| Neurotransmitter Regulation | Vitamin B12 (Cobalamin) | Contextual / minor contributor | Supports neurotransmitter production through methylation; essential for myelin synthesis | |
| Neurotransmitter Regulation | Vitamin B6 (Pyridoxine → PLP) | Contextual / minor contributor | Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support | |
| Neurotransmitter Regulation | Vitamin B9 (Folate; 5-MTHF) | Contextual / minor contributor | Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s | |
| Neurotransmitter Regulation | Zinc | Contextual / minor contributor | Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation |
References
- Pasture-raised egg yolks provide essential brain nutrients including choline, vitamin K2, butyrate, and fat-soluble vitamins A, D, and E Soerensen et al. 2014
- Acetylcholine and choline: Memory, learning, neuroplasticity; food sources include egg yolks, fish roe, soy, wheat germ, liver
- Eggs listed as source for tryptophan and tyrosine (neurotransmitter precursors)
- Eggs mentioned as protein source with complete amino acid profile (DIAAS 113)
- The CDP-ethanolamine pathway produces phosphatidylethanolamine (PE), which can be converted into phosphatidylcholine (PC) or N-acyl phosphatidylethanolamines (NAPEs) Garani, Watts, and Mizrahi 2021
- Supporting NAPEs production through diet via PE-rich foods like eggs may enhance endocannabinoid system tone
- Choline has had a positive effect on ADHD in studies Derbyshire and Maes 2023