Diet and nutrition20 eggs a week — is the fear of cholesterol in eggs a big mistake?
Sources: 9 · Article: 16 565 characters
Tadeusz Trziszka believes that 2–4 eggs a day do not pose a health risk for people without physiological disorders.
- That amounts to 20 eggs a week.
- According to Trziszka, the number of eggs eaten has no direct link to blood cholesterol levels because the body regulates its own cholesterol production.
- The effects of eggs also depend on individual characteristics, including allergies.
What the authors write
Tadeusz Trziszka
For people without physiological disorders, eating 2–4 eggs a day does not pose a health risk.
„Based on my personal experience and many observations beyond typical scientific studies, I conclude that eating 2 ÷ 4 eggs a day in various forms does not pose a health risk for people without physiological dysfunction. On the contrary, it has a positive effect on health and well-being. This is related to the relatively high content of ovophospholipids, a complete amino acid profile, a rich supply of vitamins, especially those in group B, including B12, and a range of other bioactive substances.”Na podstawie osobistej praktyki i wielu doświadczeń poza typowymi badaniami naukowymi stwierdzam, że konsumpcja 2 ÷ 4 jaj dziennie w różnej postaci u osób bez obciążenia dysfunkcją fizjologiczną nie stanowi zagrożenia dla zdrowia, a wręcz przeciwnie – pozytywnie wpływa na zdrowie i samopoczucie, co związane jest z relatywnie wysoką zawartością ovofosfolipidów, pełnym profilem aminokwasowym, bogatą zawartością witamin, zwłaszcza z grupy B, w tym B12 oraz szeregiem innych biosubstancji.
Tadeusz Trziszka
The number of eggs eaten has no direct link to blood cholesterol levels because the body regulates its own cholesterol production.
„Therefore, the number of eggs eaten has no direct link to blood cholesterol levels [27, 28, 76, 81]. Recently, scientific publications have also raised questions about phospholipids, especially lecithin. It has been suggested that TMAO may form in the digestive tract, which could cause cardiovascular disease [77, 78].”Zatem liczba spożywanych jaj nie ma bezpośredniego związku z poziomem cholesterolu we krwi [27, 28, 76, 81]. Ostatnio można też w publikacjach naukowych zauważyć kontrowersje w odniesieniu do fosfolipidów, zwłaszcza lecytyny – sugeruje się powstawanie TMAO w przewodzie pokarmowym, co mogłoby powodować choroby sercowo-naczyniowe [77, 78].
Tadeusz Trziszka
Tadeusz Trziszka writes that cholesterol from eggs reduces the body's cholesterol production.
„[ONLINE EASTER CARD] opens in a new tab
Eating good cholesterol from eggs limits the production of bad cholesterol by our own bodies. Besides, cholesterol makes up 0.3 percent of an egg; the rest consists of important bioactive substances.
An egg is a concentrated dose of nutrients and health-promoting compounds. It contains:
substances that play a role in regulating blood pressure,
factors that destroy bacteria and viruses, especially those active against the flu virus;
cystatin, which may be used, among other things.”[KARTKA WIELKANOCNA ONLINE] otworzy się w nowej karcie
Spożywanie dobrego cholesterolu z jaj ogranicza wytwarzanie złego cholesterolu przez nasz własny organizm. Zresztą w jaju cholesterol to 0,3 proc, reszta to ważne substancje bioaktywne.
Jajko to skondensowana dawka związków odżywczych i prozdrowotnych, zawiera:
substancje mające znaczenie w regulacji ciśnienia krwi,
czynniki niszczące bakterie i wirusy, zwłaszcza aktywne wobec wirusa grypy;
cystatyne, która może mieć zastosowanie m.in.
Jerzy Jaśkowski
Tadeusz Trziszka claims that cholesterol absorption from the digestive tract is limited and does not increase with the number of eggs eaten.
„Only about 0.5 to a maximum of 1 g of cholesterol is absorbed from the digestive tract. In other words, whether we eat 1 or 100 eggs (if anyone can manage that), only 0.5 g of cholesterol will pass through the wall of the digestive tract. No one can come up with anything different here.”Z przewodu pokarmowego wchłania się tylko około 0.5 do maksymalnie 1 gr cholesterolu. Innymi słowy, czy zjemy 1 czy 100 jajek (jeżeli ktoś potrafi), to i tak tylko 0.5 gr cholesterolu przejdzie przez ścianę przewodu pokarmowego. I nikt tutaj nie wymyśli niczego innego.
Tadeusz Trziszka
Tadeusz Trziszka says that cholesterol from eggs does not pose a risk to the circulatory system in people with normal metabolic function.
„It turned out that the cholesterol in eggs does not pose a risk to the circulatory system and does not contribute to arteriosclerosis in people with normal metabolic function [27, 68, 69, 76, 79]. At a conference in Atlanta (USA), the slogan “Two eggs every day is okey” was featured.”Okazało się, że zawarty w jajach cholesterol nie stanowi zagrożenia dla układu krążenia i nie przyczynia się do arteriosklerozy u osób z normalną funkcją metaboliczną [27, 68, 69, 76, 79]. Na jednej z konferencji w Atlancie (USA) wyeksponowano hasło: Two eggs every day is okey.
Tadeusz Trziszka
Tadeusz Trziszka writes that studies involving very high egg consumption have not confirmed a negative effect on health.
„There are many theories and studies about egg consumption that are not fully documented, which point to a possible link between eating eggs and diabetes or atherosclerosis. On the other hand, many studies involving very high egg consumption have found no negative effects of eating eggs on human health [27, 47, 68, 69].”Odnośnie do konsumpcji jaj istnieje wiele teorii i badań nie w pełni udokumentowanych, w których zwraca się uwagę na zbieżność spożywania jaj z potencjalnym wpływem na cukrzycę, czy miażdżycę. Jednak z drugiej strony prowadzono wiele badań uwzględniających bardzo wysoką konsumpcję jaj, w których nie potwierdzono negatywnego wpływu spożywania jaj na zdrowie człowieka [27, 47, 68, 69].
Tadeusz Trziszka
Tadeusz Trziszka notes that the effects of eating eggs depend, among other things, on allergies and individual characteristics.
„Nevertheless, the level of egg consumption depends on individual characteristics, including allergies, sensory preferences, recommendations from dietitians, and personal awareness. Eggs are the cheapest complete source of protein, vitamins, and phospholipids.”Niemniej jednak poziom konsumpcji jaj jest uwarunkowany cechami osobniczymi, w tym alergennością, aspektami sensorycznymi, zaleceniami dietetyków oraz indywidualną świadomością. Jaja są najtańszym, pełnowartościowym źródłem białka, witamin i fosfolipidów.
Tadeusz Trziszka
Tadeusz Trziszka says that an allergy to an egg component is an exception to the lack of reasons to avoid eating eggs.
„The exception is an allergy to one of the components. I eat a few eggs every day myself.
Easter 2026. Customs, recipes and Easter greetings opens in a new tab
Send an e-card from Wrocław for Easter! [ONLINE EASTER CARD] opens in a new tab
Eating good cholesterol from eggs limits the production of bad cholesterol by our own bodies.”Wyjątkiem jest uczulenie na któryś ze składników. Sam codziennie zjada kilka jajek.
Wielkanoc 2026. Zwyczaje, przepisy i życzenia wielkanocne otworzy się w nowej karcie
Wyślijcie e-kartkę z Wrocławia na Wielkanoc! [KARTKA WIELKANOCNA ONLINE] otworzy się w nowej karcie
Spożywanie dobrego cholesterolu z jaj ogranicza wytwarzanie złego cholesterolu przez nasz własny organizm.
Tadeusz Trziszka
Tadeusz Trziszka describes cholesterol as a substance the body needs that performs important functions.
„Cholesterol is one of the most important substances for the body's existence and plays a vital role in the functioning of the nervous system and biological membranes, as well as in the synthesis of substances such as steroid hormones, bile acids, and vitamin D3. These functions can be carried out using cholesterol synthesized in the body, so there is no recommended maximum intake of this substance [28, 45].”Cholesterol jest jedną z ważniejszych substancji dla egzystencji organizmu i odgrywa istotną rolę w funkcjonowaniu układu nerwowego, błon biologicznych, a także w syntezie składników, takich jak hormony steroidowe, kwasy żółciowe oraz witamina D3. Funkcje te mogą być pełnione z udziałem cholesterolu syntetyzowanego w organizmie, dlatego nie ma zalecenia co do maksymalnego poziomu spożycia tej substancji [28, 45].
Andrzej Frydrychowski
Andrzej Frydrychowski claims that the liver produces less cholesterol when we eat more foods rich in cholesterol, such as egg yolks.
„When we eat more foods containing large amounts of cholesterol (e.g. egg yolks), the liver produces less of it. If the body needs more (for example, to repair blood vessel walls), its level in the blood rises. If its level rises, that means the body's need for it is increasing.”Jak jemy więcej produktów, zawierających duże ilości cholesterolu (np. żółtka jaj), to wątroba produkuje go mniej. Jeżeli organizm potrzebuje go więcej (np. do naprawy ścian naczyń), to jego poziom we krwi się zwiększa. Jeżeli jego poziom wzrasta, oznacza to, że zapotrzebowanie na niego rośnie.
Andrzej Frydrychowski
Andrzej Frydrychowski claims that blood cholesterol levels can rise as the body's need for cholesterol increases.
„If the body needs more (for example, to repair blood vessel walls), its level in the blood rises. If its level rises, that means the body's need for it is increasing. Cholesterol is essential for building the brain and nerve sheaths, and for making hormones (cortisone, testosterone, estrogens, aldosterone), vita.”Jeżeli organizm potrzebuje go więcej (np. do naprawy ścian naczyń), to jego poziom we krwi się zwiększa. Jeżeli jego poziom wzrasta, oznacza to, że zapotrzebowanie na niego rośnie. Cholesterol jest niezbędny do budowy mózgu, osłonek nerwowych, hormonów (kortyzon, testosteron, estrogeny, aldosteron), wit.
Jerzy Jaśkowski
Jerzy Jaśkowski emphasizes that cholesterol is a single chemical compound and considers the division into good and bad cholesterol to be wrong.
„There is no bad or good cholesterol. This division was introduced by advertising specialists. Cholesterol is one chemical compound. It is always the same. It is essential for building the cell framework. It is also a precursor in the so-called cholesterol pathway.”Nie ma złego i dobrego cholesterolu. Ten podział został wprowadzony przez specjalistów od reklamy. Cholesterol to jeden związek chemiczny. Zawsze taki sam. Jest on niezbędny do budowy szkieletu komórki. Jest także prekursorem tzw. szlaku cholesterolowego.
Jerzy Jaśkowski
Jerzy Jaśkowski claims that cholesterol is needed to build cells and produce other substances in the body.
„It is essential for building the cell framework. It is also a precursor in the so-called cholesterol pathway. In other words, cholesterol is used to make not only vitamin D, but also coenzyme Q, which is responsible for detoxifying the body, and sex hormones.
Inhibiting cholesterol synthesis has specific biological effects.”Jest on niezbędny do budowy szkieletu komórki. Jest także prekursorem tzw. szlaku cholesterolowego. Czyli, innymi słowy, z cholesterolu powstaje nie tylko witamina D, ale także koenzym Q odpowiedzialny za detoksykację organizmu czy hormony płciowe.
Zahamowanie syntezy cholesterolu powoduje konkretne skutki biologiczne.
Tadeusz Trziszka
Tadeusz Trziszka says that an egg contains 0.3 percent cholesterol, while the rest consists of other bioactive substances.
„Besides, cholesterol makes up 0.3 percent of an egg; the rest consists of important bioactive substances.
An egg is a concentrated dose of nutrients and health-promoting compounds. It contains:
substances that play a role in regulating blood pressure,
factors that destroy bacteria and viruses, especially those active against the flu virus;
cystatin, which may be used, among other things.”Zresztą w jaju cholesterol to 0,3 proc, reszta to ważne substancje bioaktywne.
Jajko to skondensowana dawka związków odżywczych i prozdrowotnych, zawiera:
substancje mające znaczenie w regulacji ciśnienia krwi,
czynniki niszczące bakterie i wirusy, zwłaszcza aktywne wobec wirusa grypy;
cystatyne, która może mieć zastosowanie m.in.
Tadeusz Trziszka
Tadeusz Trziszka writes that earlier recommendations limited intake to 3–4 eggs a week, but attitudes toward eggs have since changed.
„Until recently, influential circles, including scientific ones, especially in the United States, recommended eating 3 to 4 eggs per person per week. The current approach to egg consumption is undergoing a complete change. It turned out that the cholesterol in eggs does not pose a risk to the circulatory system and does not contribute to arteriosclerosis in people with normal metabolic function [27, 68, 69, 76, 79].”Do niedawna środowiska opiniotwórcze, w tym naukowe, szczególnie amerykańskie, zalecały spożycie jaj na poziomie 3 do 4 sztuk na osobę na tydzień. Obecnie następuje całkowita zmiana tego paradygmatu w zakresie spożywania jaj. Okazało się, że zawarty w jajach cholesterol nie stanowi zagrożenia dla układu krążenia i nie przyczynia się do arteriosklerozy u osób z normalną funkcją metaboliczną [27, 68, 69, 76, 79].
Tadeusz Trziszka
Tadeusz Trziszka describes eggs as a source of protein, vitamins, and phospholipids.
„Eggs are the cheapest complete source of protein, vitamins, and phospholipids. Eating 3 ÷ 4 eggs a day provides about 5–7 g of phospholipids, mainly lecithin, which has a significant effect on brain function, regeneration of the intestines and liver, and support for the heart and circulatory system.”Jaja są najtańszym, pełnowartościowym źródłem białka, witamin i fosfolipidów. Dzienne spożycie 3 ÷ 4 jaj dostarcza ok. 5 – 7 g fosfolipidów, głównie lecytyny, co ma istotny wpływ na funkcję mózgu, regenerację jelit i wątroby, wspieranie funkcji serca i układu krążenia.
Tadeusz Trziszka
Tadeusz Trziszka reports that the PURE studies point to the high nutritional value of eggs.
„The large-scale PURE studies [76], on the other hand, clearly point to the high nutritional and biomedical value of eggs. Until recently, influential circles, including scientific ones, especially in the United States, recommended eating 3 to 4 eggs per person per week.”Natomiast badania PURE [76], prowadzone na dużą skalę, wyraźnie wskazują na wysoką wartość żywieniową i biomedyczną jaj. Do niedawna środowiska opiniotwórcze, w tym naukowe, szczególnie amerykańskie, zalecały spożycie jaj na poziomie 3 do 4 sztuk na osobę na tydzień.
Tadeusz Trziszka
Tadeusz Trziszka claims that the number of eggs eaten should depend on individual characteristics, dietitian recommendations, and a person's awareness.
„Nevertheless, the level of egg consumption depends on individual characteristics, including allergies, sensory preferences, recommendations from dietitians, and personal awareness. Eggs are the cheapest complete source of protein, vitamins, and phospholipids.”Niemniej jednak poziom konsumpcji jaj jest uwarunkowany cechami osobniczymi, w tym alergennością, aspektami sensorycznymi, zaleceniami dietetyków oraz indywidualną świadomością. Jaja są najtańszym, pełnowartościowym źródłem białka, witamin i fosfolipidów.
Andrzej Frydrychowski
Jerzy Jaśkowski disputes the view that cholesterol causes atherosclerosis and claims that no link has been shown between its level and the severity of the changes.
„A myth has arisen that elevated cholesterol causes atherosclerotic changes in the arteries. This is a myth because no correlation has been shown between cholesterol levels and the severity of atherosclerotic changes. Once a well-crafted myth says that such a link exists, drugs have been introduced that lower cholesterol levels in an unphysiological way.”Powstał mit, że podwyższona wartość cholesterolu jest przyczyną powstawania zmian miażdżycowych naczyń tętniczych. Jest to mit, ponieważ nie wykazano żadnej korelacji między poziomem cholesterolu a nasileniem zmian miażdżycowych. Jeżeli dobrze wymyślony mit mówi, że jest taka zależność, to zostały wprowadzone leki, które w sposób niefizjologiczny ten poziom obniżają.
Tadeusz Trziszka
Tadeusz Trziszka writes that no specific evidence has been presented that egg phospholipids lead to the formation of TMAO.
„There is no specific scientific evidence, however, that ovophospholipids contribute to the formation of TMAO. Studies conducted for more than 15 years as part of the Canadian PURE program, involving about 200,000 patients from around the world, including 4,000 people in Poland, indicate that eggs are among the best health-promoting foods [76]. This is sufficient evidence of the importance of eggs not only in the daily diet, but also as a source of valuable components with high biological value, broad nutritional applications, and the potential to support a high quality of life.”Brak jednak konkretnych dowodów naukowych, że ovofosfolipidy przyczyniają się do tworzenia TMAO. Prowadzone od ponad 15 lat badania programu kanadyjskiego na około 200 tys. pacjentów z całego świata (PURE), w tym w Polsce na 4 tys. osób wskazują, że do najlepszej żywności prozdrowotnej należą jaja [76] i to jest wystarczający dowód, jak ważny jest surowiec jajczarski nie tylko w codziennej diecie, ale także w pozyskaniu cennych składników o dużej wartości biologicznej, mających szerokie zastosowanie żywieniowe i służących wysokiej jakości życia człowieka.
Research from PubMed · Europe PMC
We selected 2 studies with the best, positive results. This is a selection, not a full review of all research.
Total number of studies on this topic in PubMed: 999.
In a study of adults, a diet containing 2 eggs a day and low in saturated fat lowered LDL compared with the control diet.
Aim of the study: Cardiovascular disease (CVD) remains a leading cause of death. Although dietary cholesterol from eggs has been a focus of dietary guidelines, recent evidence suggests that saturated fat has a greater impact on LDL cholesterol. This study examined the independent effects of dietary cholesterol and saturated fat on LDL concentrations.
Results: Fifty-four participants completed ≥1 diet phase, and 48 completed all diet phases. Compared with CON, EGG but not EGG-FREE reduced LDL cholesterol (CON 109.3 ± 3.1 μg/dL compared with EGG 103.6 ± 3.1 μg/dL P = 0.02 compared with EGG-FREE 107.7 ± 3.1 μg/dL, P = 0.52). Across all diets, saturated fat intake was positively correlated with LDL cholesterol (β = 0.35, P = 0.002), whereas dietary cholesterol was not (β = -0.006, P = 0.42). Compared with CON, EGG but not EGG-FREE reduced concentrations of large (EGG β = -48.6, P = 0.03; EGG-FREE β = -35.85, P = 0.12) and increased concentrations of small LDL particles (EGG β = 95.1, P = 0.004; EGG-FREE β = 55.82, P = 0.10). Saturated fat, not dietary cholesterol, elevates LDL cholesterol. Compared with consuming a high-saturated fat diet with only 1 egg/wk, consuming 2 eggs daily as part of a low-saturated fat diet lowers LDL concentrations, which may reduce CVD risk.
Money for the studyuniversity or foundation · Egg Nutrition Center
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studystudy with random allocation to groups (RCT)
Participants61
“Not stated” does not mean nobody paid — the database does not always record it.
In an observational study, eating eggs more often was associated with a lower prevalence and smaller size of carotid artery plaques, but not with fewer vascular events.
Aim of the study: The evidence supporting recommendations to limit intake of cholesterol rich foods is inconclusive. We aimed to examine the association between egg consumption and carotid atherosclerosis phenotypes, and the association with clinical vascular events in a prospective, urban, multi-ethnic population.
Results: The Northern Manhattan Study is a population based cohort to determine stroke incidence, risk factors and prognosis. A sub-cohort of 1429 NOMAS participants with both carotid ultrasounds and comprehensive dietary information was evaluated (mean ± SD age of participants 65.80 ± 8.80, 40% male, 18% white, 20% black, 60% Hispanic). The association between egg consumption and carotid intima media thickness (cIMT) was assessed with linear regression. Logistic and quantile regression was used to examine the association between egg consumption and carotid plaque presence, thickness, and area. The relation between egg consumption and clinical vascular events (N = 2669) was examined with Cox models. The mean total cIMT was 0.91 ± 0.08 mm and 58% had carotid plaque present. Increasing egg consumption was inversely associated with cIMT, plaque presence, thickness, and area, in models adjusted for demographics, vascular risk factors and diet.
Money for the studygovernment, public institutions · NINDS NIH HHS
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studyobservation of people
Participants1 429
“Not stated” does not mean nobody paid — the database does not always record it.
Perspectives and opinion materials
The content below presents the authors’ opinions, interpretations and hypotheses. It is not treated as equal to scientific studies and systematic reviews.
Orthomolecular Medicine News Service Opinion material
„Kummerow testified before the Federal Trade Commission that eggs were healthy and dietary cholesterol was not the cause of heart disease. Dr. DeBakey was the only other invited expert witness who shared this view with the FTC. Dr. DeBakey was a pioneer in cardio-bypass surgery and observed that the need for bypass heart surgery was independent of cholesterol. Nonetheless, the final FTC ruling stated that egg producers could not say eggs were a good source of nutrition without also saying cardiologists believed eating eggs was one cause of heart disease.”Kummerow testified before the Federal Trade Commission that eggs were healthy and dietary cholesterol was not the cause of heart disease. Dr. DeBakey was the only other invited expert witness who shared this view with the FTC. Dr. DeBakey was a pioneer in cardio-bypass surgery and observed that the need for bypass heart surgery was independent of cholesterol. Nonetheless, the final FTC ruling stated that egg producers could not say eggs were a good source of nutrition without also saying cardiologists believed eating eggs was one cause of heart disease.
Orthomolecular Medicine News Service Opinion material
„This situation seemed similar to the unforgivable simplistic thinking applied to the cholesterol problem: cholesterol is bad for your heart; eggs are a source of cholesterol; therefore, don't eat eggs.”This situation seemed similar to the unforgivable simplistic thinking applied to the cholesterol problem: cholesterol is bad for your heart; eggs are a source of cholesterol; therefore, don't eat eggs.
Orthomolecular Medicine News Service Opinion material
„[26, 27] The elimination of dairy, the second most common food allergy, can be critical too [28, 29], but grass-fed butter is OK and will hardly affect cholesterol levels. If an individual has egg allergies, then eliminate eggs, but for most people, eggs are an ideal source of protein. If you do smoke, you should immediately stop, as smoking is a known risk factor for the initiation of MS and for the inflammation that drives MS relapses.”[26, 27] The elimination of dairy, the second most common food allergy, can be critical too [28, 29], but grass-fed butter is OK and will hardly affect cholesterol levels. If an individual has egg allergies, then eliminate eggs, but for most people, eggs are an ideal source of protein. If you do smoke, you should immediately stop, as smoking is a known risk factor for the initiation of MS and for the inflammation that drives MS relapses.
Pisaczek does not judge who is right. It shows what was written and where to read it. Every sentence above has its source.