If you’re navigating fertility concerns, you may have come across the term AMH—Anti-Müllerian Hormone. As a fertility specialist, I often meet individuals and couples who are eager to understand how AMH levels relate to fertility, and more importantly, what can be done to support healthy ovarian reserve. Let’s explore how your diet and lifestyle can influence AMH, and which foods to increase amh level and may help on your fertility journey.
Which Foods Increase AMH Levels?
AMH is secreted by the ovarian follicles and is typically a good indicator of ovarian reserve – the number of eggs left in your ovaries. AMH decreases with age, but there is some recent literature to suggest that nutrition and lifestyle are now also emerging as relevant factors in working to support your ovarian optimally. Of course, no food can “miraculously” raise AMH levels overnight, but overall, a balanced, nutrient-dense diet will help you provide the best reproductive environment.
Let’s look at some common foods that are often suggested in support of AMH and fertility in general:
1. Green Leafy Vegetables
Spinach, kale, fenugreek, and leafy greens are high in folate, iron and antioxidants. Folate is important for cell division and DNA synthesis that are important for healthy egg developent. Antioxidants help to counteract oxidative stress that affects ovarian reserve.
2. Almonds
Almonds are a great source of vitamin E, which is a strong antioxidant. Vitamin E has been linked to improved ovarian function, and may aid in the protection of eggs from oxidative damage. A handful of almonds is a nice, easy way to snack (which can be fertility friendly!)
3. Pumpkin Seeds
Pumpkin seeds have a high zinc and essential fatty acid content. The body needs zinc to aid in hormone production and egg maturation. Pumpkin seeds are a great addition to your fertility diet.
4. Garlic
Garlic is a great source of selenium and antioxidants. Selenium is necessary to protect ovarian tissue from free radical damage, and can also improve egg quality. Garlic not only tastes great in meals, but supports you in accessing fertility-supportive nutrients.
5. Eggs
Eggs are a great protein source (as well as a source of choline and vitamin D). Deficiency in vitamin D has been shown to have an association with AMH levels, so having eggs as part of your diet may be advantageous for support of hormone levels and ovarian function.
6. Berries
Berries – particularly blueberries, strawberries, and raspberries – are rich in antioxidants (vitamin C, anthocyanins) that reduce inflammation and oxidative stress, both of which have an influence on ovarian reserve.
7. Oysters
Oysters are one of the best sources of zinc, which is an important mineral in reproductive hormone production and egg development. I know oysters are not everybody’s favorite, but even having them occasionally will give you a good boost in zing!
8. Nuts and Seeds
While almonds and pumpkin seeds are great, walnuts, flaxseed, and sunflower remain great nut/seed options containing omega-3 fatty acids and other micronutrients that help regulate hormones and maintain cellular health.
9. Avocados
Avocados are loaded with healthy monounsaturated fats, vitamin E, and folate. Healthy fats are important for hormone production; vitamin E and folate promote egg quality and egg development.
10. Kiwi
Kiwi is high in vitamin C and is filled with antioxidants. Vitamin C can reduce oxidative stress in the ovaries and support collagen formation, both of which are needed for healthy ovarian tissue.
Some of the Most Popular Supplements to Increase the Egg Quality
DHEA, CoQ10, and melatonin supplements improve egg quality and AMH levels, enhancing fertility chances.
Dhea
75 mg of dhea supplementation for 2-3 months can significantly improve the egg quality and AMH levels and increase the chances of live birth in couples undergoing fertility treatments.
CoQ10
CoQ10is an antioxidant and a main component in cells energy-generating mechanism.
This usually reduces with age. Supplements of CoQ10 are available in 100 and 300 mg forms. Taking these once daily for 3 months can significantly improve egg quality by providing more energy to the egg.
Melatonin
It is a hormone secreted during sleep and plays a vital role in hormonal balance. Supplements of melatonin are available as 3 gm tablets and can be taken at bedtime for 3 months to improve the egg quality significantly, especially in people with low AMH.
Is it Possible to Get Pregnant with Low AMH?
A diagnosis of low AMH can feel disheartening, but one must remember that AMH is only one piece of the fertility puzzle. Understanding the symptoms of low AMH can provide important context. Many women with low AMH have either conceived naturally or with the help of fertility treatments. Low AMH suggests lower ovarian reserve, but does not measure or guarantee impaired egg quality, nor does it guarantee infertility!
- Age, health prior to conception, and lifestyle will impact fertility success.
- Assisted reproductive technologies (ART)—such as IVF – have come a long way. For example, women under 35 have a 50%–60% success rate for every IVF cycle, even when AMH is low.
Unique treatment plans based on evidence and embryo selection protocols, coupled with supporting protocols (i.e., acupuncture), all can potentially aid in conception, regardless of AMH levels.
If low AMH was a diagnosis for you, congrats on joining the club! In the meantime, focus on improving health, ask about being evaluated early on for fertility and your options with your fertility provider, and, as always, Hope lives On.
Conclusion
While there is no single food or supplement that can dramatically increase AMH levels, a balanced diet rich in antioxidants, healthy fats, vitamins, and minerals can support ovarian health and overall fertility. Combining nutritious foods like leafy greens, berries, nuts, seeds, and lean proteins with evidence-based supplements—when appropriate—may create a more favorable environment for conception.
If you are concerned about your AMH or fertility, consult a fertility specialist for personalized advice. Remember, your journey is unique, and with the right support and information, there is always hope.
FAQ
AMH levels naturally fluctuate month-to-month. While they typically decline with age, some individuals have noticed minor increases after stopping contraceptives or improving nutrition.
Many people report that while diet and supplements don’t drastically raise AMH, they support ovarian health and egg quality, which matter most for fertility outcomes.
It can be measured any day of the cycle. If you’re on hormonal birth control or fertility meds, talk to your doctor—it may affect results
Oral contraceptives, metformin, and clomiphene citrate may temporarily lower AMH.
Vitamin D deficiency and smoking may reduce AMH levels.
PCOS may raise AMH due to increased follicle count.
Not necessarily! Many women with low AMH conceive naturally or via IVF. AMH reflects quantity, not quality
Yes, natural methods like a nutritious diet, stress management, regular exercise, and certain supplements (e.g., DHEA, CoQ10, Vitamin D) can help support and sometimes slightly increase AMH levels. However, significant increases are often limited by age and genetics, so medical consultation is important.
