Egg quality depends on 3-4 months before ovulation. Key: folate, iron, omega-3, vitamin D. PCOS is #1 cause of female infertility — insulin management critical.
🔑 Key Nutrients
Folate
Sources:
Neural tube closes at day 28 — before most know they are pregnant. All women of reproductive age should supplement.
Iron
Sources:
Iron deficiency reduces ovulation. Ferritin <50 reduces conception odds.
Omega-3 DHA
Sources:
Accumulates in oocyte membrane. Improves embryo quality in IVF studies.
⚠️ Foods to Avoid
alcoholcaffeine excesshigh mercury fishraw fishexcess sugar