If you have arthritis or joint pain, you might wonder whether certain foods like eggs help or harm your condition. Eggs are a nutrient-dense food that some people believe may affect inflammation and joint symptoms.
In this evidence-based article, we’ll examine what scientific research tells us about the relationship between egg consumption and arthritis, whether eggs influence joint pain, and how they might fit into your diet if you have joint issues.
Table of Contents
- The Relationship Between Eggs and Inflammation
- Nutrients in Eggs That May Affect Joint Health
- Eggs and Different Types of Arthritis
- How Egg Production Methods May Matter
- Eggs as Part of an Anti-Inflammatory Diet
- Eggs and Allergies: Special Considerations
- Practical Recommendations for Including Eggs in Your Diet with Arthritis
- Conclusion
The Relationship Between Eggs and Inflammation
Inflammation plays a central role in arthritis symptoms, such as joint pain, swelling, and stiffness. So how do eggs affect your body’s inflammatory response?
Potential Anti-Inflammatory Effects
Research shows that egg consumption can reduce levels of inflammatory markers in certain populations.
One study found that consuming three eggs per day reduced inflammation markers like interleukin-6 (a protein that triggers inflammation in the body) and C-reactive protein (a substance produced by the liver that increases when there’s inflammation) in individuals with metabolic syndrome (1).
Another carefully controlled study showed that eating just one egg per day improved inflammation when compared to an oatmeal-based breakfast in patients with type 2 diabetes. Specifically, the egg-eating group showed reduced levels of tumor necrosis factor-alpha (TNF-α), an important protein that promotes inflammation in the body (2).
These findings suggest that eggs might have anti-inflammatory properties, which could potentially benefit people with conditions like arthritis that involve inflammation.
Mixed Evidence on Inflammation
Not all research shows a clear anti-inflammatory effect from egg consumption.
An analysis of multiple studies found that egg consumption did not significantly affect inflammation markers like C-reactive protein, interleukin-6, and TNF-α in the general adult population (3).
These contrasting results suggest that the effects of eggs on inflammation may vary depending on the individual’s health status, the amount of eggs consumed, and other dietary factors.
Nutrients in Eggs That May Affect Joint Health
Eggs contain several nutrients that may influence joint health and inflammation, either positively or negatively.
Beneficial Nutrients in Eggs
Eggs contain several nutrients that may have positive effects on inflammation and joint health. Let’s examine the most significant ones:
Vitamin D
Egg yolks contain vitamin D, which plays an important role in joint health.
Research indicates that vitamin D deficiency has been linked to rheumatoid arthritis, and vitamin D has immunomodulatory effects that may influence immune system function in autoimmune conditions (4).
Free-range eggs may contain more vitamin D than conventional eggs, as chickens exposed to sunlight produce eggs with higher vitamin D content. A study found that egg yolk from free-range hens had three to four times more vitamin D than eggs from indoor-raised hens (5).
Choline
Eggs are one of the richest dietary sources of choline, a nutrient that may help reduce inflammation.
Research shows that choline intake, whether from eggs or supplements, led to reduced levels of the inflammatory marker interleukin-6 in participants with metabolic syndrome (1).
Antioxidants: Lutein and Zeaxanthin
Egg yolks are a good source of antioxidants, particularly lutein, which helps fight oxidative stress (cell damage caused by unstable molecules). Lutein is a natural substance found abundantly in egg yolk and dark green leafy vegetables (31). A study on eggs in plant-based diets found correlations between dietary lutein and zeaxanthin intake and measures of antioxidant activity, with plasma zeaxanthin levels negatively correlating with markers of oxidative stress (6).
Potentially Problematic Components
While eggs contain many beneficial nutrients, they also contain some components that could potentially affect inflammation in certain individuals. Here’s what research shows:
Dietary Lipids and Immune Function
Dietary lipids and cholesterol from animal products can influence immune function and inflammation pathways. Research shows that lipid metabolism can contribute to immune-mediated inflammation in some autoimmune conditions, though these effects vary significantly across different populations and diseases (7).
Eggs and Different Types of Arthritis
There are several types of arthritis, each with potentially different relationships to diet and nutrition. Let’s examine what research shows about eggs in relation to specific types of arthritis:
Rheumatoid Arthritis
Rheumatoid arthritis (RA) is an autoimmune condition where the immune system mistakenly attacks the joints, causing inflammation, pain, and potential joint damage.
Some research suggests that balanced diets that include eggs, along with whole grains, fruits, and vegetables, might help reduce the risk of RA. A study involving 150 people, 50 of whom had RA, found that a balanced diet including whole grains, eggs, fruits, and vegetables decreased the risk of the condition (8).
There’s no strong evidence suggesting that eggs specifically worsen RA symptoms in people without egg allergies or intolerances. However, individual responses to foods can vary, and some people with RA might notice that certain foods, including eggs, affect their symptoms.
Osteoarthritis
Osteoarthritis is a degenerative joint condition characterized by the breakdown of cartilage, causing pain and stiffness. While there’s limited research specifically on eggs and osteoarthritis, some studies have looked at egg-derived supplements for joint health.
A carefully controlled study found that Natural Eggshell Membrane (NEM) supplementation significantly reduced joint pain and stiffness associated with knee osteoarthritis. Participants taking 500 mg of NEM daily showed improvements in both pain and stiffness as early as 10 days after starting the supplement (9).
How Egg Production Methods May Matter
The way chickens are raised and what they’re fed can affect the nutritional composition of their eggs, which in turn may influence how eggs affect inflammation and joint health.
Free-Range vs. Conventional Eggs
As mentioned earlier, eggs from free-range hens have significantly higher vitamin D levels than eggs from hens kept indoors. This is because the chickens’ skin produces vitamin D when exposed to sunlight, similar to humans (5).
Research suggests that how animals are raised can lead to significant differences in inflammatory markers in humans after consuming animal products. A thorough review found that consumption of the same foods (including eggs) from animals raised differently produced different effects on markers of inflammation, including interleukin-6 and C-reactive protein (10). These inflammatory markers are part of the body’s immune response system.
Omega-3 Enriched Eggs
Eggs from hens fed diets rich in omega-3 fatty acids (healthy fats with anti-inflammatory properties) have higher omega-3 content, which may have additional anti-inflammatory benefits.
A carefully controlled study found that dietary intake of omega-3 polyunsaturated fatty acids from hen eggs altered the immune response toward inflammation-resolving conditions, shifting the balance toward anti-inflammatory processes and reducing pro-inflammatory cytokine secretion compared to regular eggs (11).
Another study found that consumption of n-3 polyunsaturated fatty acid-enriched hen eggs positively affected markers of leukocyte activation (white blood cell activity) and antioxidative defense, which are related to the body’s oxidative balance (12).
Eggs as Part of an Anti-Inflammatory Diet
Rather than focusing solely on eggs, research suggests considering your overall dietary pattern for managing arthritis symptoms.
Eggs in Plant-Based Diets
Adding eggs to a plant-based diet may provide additional health benefits without negatively affecting inflammation.
A study found that including eggs in a plant-based diet did not increase inflammatory markers and may have provided additional protection against oxidative stress in individuals with metabolic syndrome (6).
When combined with a diet rich in fruits and vegetables, eggs appear to be a healthy addition rather than a detriment for many people with inflammatory conditions.
Some dietary patterns have shown anti-inflammatory effects that may benefit people with rheumatoid arthritis.
A thorough review of studies found that the Mediterranean diet shows anti-inflammatory effects in rheumatoid arthritis patients, potentially due to the protective properties of omega-3 fatty acids, vitamins, and effects on the gut microbiome (13).
Nutritional recommendations specifically for rheumatoid arthritis patients include eggs at a consumption level of about 2 portions per week as part of a broader healthy eating pattern that also includes fruits, vegetables, whole grains, fish, legumes, and olive oil (14).
Overall, research suggests that for most people, eggs can be included as part of a balanced diet that focuses on anti-inflammatory foods, though individual responses may vary.
Eggs and Allergies: Special Considerations
If you have an egg allergy or intolerance, the relationship between eggs and your arthritis symptoms could be different than for others.
Dietary triggers may play a role in the autoimmune process of arthritis. Research suggests that a compromised intestinal barrier can allow food components to enter the bloodstream and potentially trigger inflammation (16).
Self-help through dietary interventions may help in managing various disorders including rheumatoid arthritis (15).
Some research has shown that vegan diets (which exclude all animal products including eggs) can help improve symptoms in people with rheumatoid arthritis. These diets help by eliminating many potential trigger foods (16). However, this doesn’t necessarily mean eggs specifically are problematic for all people with arthritis.
Practical Recommendations for Including Eggs in Your Diet with Arthritis
If you have arthritis and want to include eggs in your diet, here are some evidence-based suggestions:
How Many Eggs?
Research suggests that consuming 1-3 eggs per day can provide anti-inflammatory benefits in certain populations without negatively affecting cholesterol levels.
Studies showing reduction in inflammatory markers used doses of one egg per day (2) or three eggs per day (1).
For patients with rheumatoid arthritis specifically, an ideal food plan suggests consuming about 2 eggs per week (14).
Preparation Methods
How you prepare eggs may affect their impact on inflammation. Cooking methods that don’t add unhealthy fats are preferable for people with arthritis.
Consider boiling, poaching, or scrambling eggs with minimal added fat, or using them in dishes with anti-inflammatory ingredients like vegetables and healthy oils.
Complementary Foods
Research suggests that eggs may have the most benefit when consumed as part of an overall anti-inflammatory diet. Consider pairing eggs with:
- Vegetables, especially leafy greens
- Omega-3 rich foods like salmon
- Whole grains
- Olive oil
- Anti-inflammatory spices like turmeric or ginger
A balanced diet that includes these foods along with eggs may help manage arthritis symptoms better than focusing on eggs alone (8).
Conclusion
Current research suggests that for most people with arthritis who don’t have egg allergies or intolerances, including eggs in your diet is unlikely to worsen your symptoms and may potentially help reduce inflammation when consumed as part of an overall healthy diet.
Eggs provide valuable nutrients that may support joint health, including vitamin D, choline, and antioxidants. The way chickens are raised and what they’re fed can influence the nutritional content of eggs, with free-range and omega-3 enriched eggs potentially offering more anti-inflammatory benefits.
If you suspect eggs may be triggering your symptoms, work with a healthcare provider to determine whether you have an egg sensitivity and to develop a personalized nutrition plan that supports your joint health.