Do eggs raise or lower cortisol? The surprising role of nutrition

October 7, 2025 •

4 min read

According to research, pregnant women with lower choline levels often have higher levels of the stress hormone cortisol. This finding highlights a crucial link between dietary components and stress, leading many to question how specific foods, like eggs, impact hormone regulation. So, do eggs raise or lower cortisol?

Quick Summary

Eggs do not raise cortisol; rather, they provide nutrients such as choline, tryptophan, B vitamins, and healthy fats that support the body's stress response and help regulate hormone levels. When included in a balanced diet, eggs contribute to better blood sugar stability, which is essential for managing cortisol.

Key Points

Eggs do not increase cortisol: The nutrients in eggs, such as protein and B vitamins, actually support healthy cortisol regulation, rather than raising it.
Choline supports brain and emotional health: The high choline content in eggs is linked to improved emotional well-being and is inversely correlated with cortisol levels.
B vitamins aid adrenal function: Vitamins B5 and B12 found in eggs are crucial for healthy adrenal glands and help prevent excessive cortisol production during chronic stress.
Protein stabilizes blood sugar: The protein in eggs helps prevent blood sugar fluctuations that can trigger cortisol spikes, providing sustained energy and reducing metabolic stress.
Tryptophan boosts mood: Eggs contain tryptophan, an amino acid precursor to the mood-regulating neurotransmitter serotonin, which helps manage stress.
A balanced diet is key: The cortisol-regulating effects of eggs are most pronounced when they are part of a balanced diet rich in whole foods, alongside adequate sleep and exercise.

Cortisol, often dubbed the "stress hormone," is a crucial part of our body's fight-or-flight response, regulating metabolism and blood pressure. While essential for survival, chronically elevated cortisol levels can lead to negative health outcomes, including weight gain, inflammation, and increased disease risk. When it comes to nutrition, it's common to wonder how different foods influence this delicate hormonal balance. For years, eggs have been mistakenly viewed with caution, but the scientific evidence tells a different, more positive story.

The verdict: Eggs do not raise cortisol

Contrary to popular misinformation, eggs are not associated with increasing cortisol levels. In fact, when consumed as part of a healthy diet, eggs are beneficial for hormonal balance. Some confusion may stem from the fact that cortisol is synthesized from cholesterol in the body. However, dietary cholesterol does not have a direct, negative impact on circulating cortisol levels for most people. Instead, the nutrients packed within an egg work to support the body's natural stress management systems.

Key nutrients in eggs that support cortisol regulation

Eggs are a nutritional powerhouse, and several of their components play a specific role in managing the body's response to stress and its effect on cortisol production.

Choline for brain health and stress reduction

Choline is an essential nutrient found in abundance in egg yolks. Research shows that choline is vital for brain health and emotional well-being, helping to reduce stress and anxiety. Studies on pregnant women have found an inverse relationship between choline and cortisol, where higher choline intake corresponded with lower infant cortisol levels.

B vitamins for adrenal support

Eggs are a good source of B vitamins, including B5 and B12, which are critical for supporting adrenal gland function. The adrenal glands are responsible for producing cortisol. Vitamin B5, or pantothenic acid, is particularly important in regulating adrenal function to ensure a balanced production of cortisol, rather than an overproduction during chronic stress. Chronic stress can deplete the body's store of B vitamins, making regular replenishment important.

High-quality protein for blood sugar stability

Protein helps to keep blood sugar levels stable throughout the day. When blood sugar drops too low, the body releases cortisol to increase glucose production, leading to a potential spike. By eating a protein-rich meal with eggs, you can avoid this energy crash and the subsequent cortisol surge. This steady energy supply reduces a significant source of metabolic stress on the body.

Omega-3 fatty acids for inflammation reduction

Some enriched eggs contain beneficial omega-3 fatty acids, which are known for their anti-inflammatory properties. Since chronic stress and high cortisol levels can contribute to systemic inflammation, consuming anti-inflammatory nutrients can help mitigate these effects and support overall well-being.

Tryptophan for mood-enhancing serotonin

Eggs contain the amino acid tryptophan, a precursor to serotonin, often called the "happy hormone". Serotonin plays a key role in regulating mood and stress levels. By providing the building blocks for this crucial neurotransmitter, eggs can indirectly support emotional balance and a healthy stress response.

Comparing eggs to less cortisol-friendly options

Choosing the right foods for breakfast can set the tone for your hormone levels throughout the day. The following table compares a typical high-sugar breakfast with a balanced egg-based meal.


Feature	High-Sugar Breakfast (e.g., sugary cereal, pastries)	Balanced Egg Breakfast (e.g., scrambled eggs with vegetables)
Blood Sugar Impact	Rapid spike followed by a crash	Gradual, steady rise; stable levels maintained for longer
Energy Levels	Initial burst of energy, followed by fatigue and a crash	Sustained energy, improved focus, and mental clarity
Cortisol Response	Cortisol may be released to help regulate blood sugar after a crash	Stable blood sugar reduces the need for cortisol spikes, promoting calm
Nutrient Density	Often low in essential vitamins and minerals	High in protein, B vitamins, choline, and healthy fats
Inflammation	Sugary and processed foods can increase inflammation	Can help reduce inflammation, especially with omega-3 enriched eggs

Incorporating eggs into a cortisol-friendly diet

To maximize the stress-management benefits of eggs, consider the following strategies:

Start the day right: A protein-rich breakfast with eggs can help balance blood sugar and set a positive tone for the day's stress response.
Pair with fiber: Serve eggs with high-fiber foods like vegetables, beans, or whole-grain toast to further stabilize blood sugar and support gut health, which is linked to mood regulation.
Add healthy fats: Incorporate other healthy fats, such as avocado, for additional anti-inflammatory benefits and nutrient absorption.
Consider nutrient-enriched options: Look for omega-3 enriched eggs to increase your intake of these beneficial fatty acids.

Lifestyle beyond diet

While a nutrient-dense diet is a powerful tool for managing cortisol, it is not the only factor. For long-term hormonal balance, it is important to take a holistic approach that includes:

Adequate sleep: Aim for 7 to 9 hours of quality sleep per night, as poor sleep is a major driver of chronic stress and high cortisol.
Regular exercise: Engaging in physical activity helps reduce stress and is crucial for overall health and fitness.
Stress-reducing practices: Incorporate techniques like meditation, deep breathing, or yoga to help calm the nervous system.

Conclusion: A nutrient-rich ally in stress management

Far from increasing stress hormones, eggs are a valuable and nutrient-rich food that can play a positive role in a diet focused on cortisol management. Their high-quality protein helps regulate blood sugar, preventing stress-inducing crashes, while key nutrients like choline, B vitamins, and tryptophan support brain function and hormonal balance. When combined with other healthy lifestyle practices, including eggs in your nutrition diet is a simple and effective strategy for supporting your body's stress response and promoting overall well-being. For more scientific insights into the diet-hormone connection, consult peer-reviewed research, such as this study on choline's epigenetic effects on cortisol.

Frequently Asked Questions

Yes, eggs contain cholesterol, but decades of research have shown that dietary cholesterol has a minimal impact on most people's blood cholesterol and no significant direct effect on cortisol levels. Cortisol is synthesized from cholesterol inside the body, but this is a different mechanism from consuming dietary cholesterol.

Egg yolks are more beneficial for managing cortisol because they contain almost all of an egg's choline and B vitamins. These nutrients are essential for supporting adrenal health and regulating stress hormones.

For stress management, focus on balanced meals. Try pairing eggs with fiber-rich vegetables (e.g., omelet with spinach and mushrooms) or serving them with avocado toast to incorporate healthy fats and maintain stable blood sugar.

Eggs can indirectly help with anxiety. They contain tryptophan, which is used to produce serotonin, a neurotransmitter that promotes feelings of well-being. Additionally, the choline in eggs supports brain health and may reduce anxiety.

Eating a protein-rich breakfast with eggs in the morning is a great strategy for managing cortisol. It helps stabilize blood sugar and provides sustained energy, preventing the cortisol spikes that can occur with high-sugar breakfast foods.

B vitamins, particularly B5 and B12, support the adrenal glands, which produce cortisol. They help regulate the stress response and can be depleted during periods of chronic stress, making regular intake important for hormonal balance.

Free-range or organic eggs may offer slightly more nutritional benefits depending on the chicken's diet. For example, enriched eggs may contain more omega-3 fatty acids, which have anti-inflammatory properties that can help manage cortisol.