Before meeting my husband at the age of 34 I thought a lot about freezing my eggs. My OBGYN, Dr. Gilberg - Lenz wanted to assess my overall fertility so I could make more of an informed decision around egg freezing. One way to do that was looking at my AMH.
My results came back not only low, but very low. After talking to the doctor and processing all the information I decided to try and not to worry about this number. I wanted so badly to become a mother one day when I was ready with the right partner, and I decided to not let this news determine the way I felt about my body and my fertility.
I decided I was going to start working on setting the foundation both nutritionally and mentally (even before I found my now husband). I worked closely with a Functional Medicine doctor to identify my unique needs. I worked on healing my gut, balancing my thyroid issues and I started taking supplements based on my personal needs. Then when the time came to start trying to conceive with my husband, I incorporated additional folate, Vitamin D, CoQ10, NAC, and Melatonin on top of my prenatal. I also did acupuncture a few times a week and started to meditate using a guided mediation app. I even measured my telomeres to test my biological age and discovered that even though my chronological age was 41, biologically, I was only 32.
A few months later, I got my AMH tested again and it increased! I was so excited to see that dialing in my lifestyle even further had an impact on this number that feels so finite. Before we jump into the science backed strategies to improve AMH, let's first get into the basics.
What is Anti-Mullerian Hormone (AMH)?
Anti-Mullerian Hormone (AMH) is a protein hormone produced by cells within the ovaries in females and testes in males. It plays a crucial role in the development of the reproductive system and can lead to certain issues if it is too high or too low. In females, AMH is often measured to assess ovarian reserve, which refers to the quantity of a woman’s remaining eggs and is used as an indicator of fertility potential. AMH can decline with age, but various factors, including genetics and lifestyle, can positively influence these levels.
Importance of Anti-Mullerian Hormone (AMH)
AMH levels are often measured in the context of fertility and reproductive health with normal between 1.0-4.0 ng/ml. High AMH levels can indicate a higher ovarian reserve, which can be advantageous for those seeking to conceive via IVF. However, extremely high AMH (above 4.0 ng/ml) has also been found to be elevated in women with Polycystic Ovarian Syndrome who also may struggle with infertility.
Conversely, low AMH levels might suggest a diminished ovarian reserve, potentially complicating efforts to conceive. This small study shows that although AMH is a helpful measure of ovarian reserve, it may not be predictive of pregnancy rates as AMH does not directly indicate egg quality.
While AMH is an important piece of the fertility puzzle and can provide valuable insight into a woman’s reproductive lifespan, it is not a fixed number and as definitive as previously thought.
Natural Ways to Increase AMH
While genetic factors largely determine AMH levels, lifestyle, and dietary choices can also play a significant role. Here are some factors within our control to potentially boost AMH levels:
-
Eat A Nutrient-Rich Diet
A balanced and nutrient-rich diet is essential for maintaining optimal reproductive health. Incorporating specific foods can help support AMH levels:
- - Antioxidant-rich foods: Berries, nuts, seeds, and dark leafy greens are rich in antioxidants, which protect ovarian cells from oxidative stress and damage.
- - Healthy fats: Avocados, olive oil, and fatty fish like salmon provide omega-3 fatty acids, which support hormone production and overall reproductive health.
- - Protein sources: Incorporate lean proteins such as chicken and turkey, and plant-based options like beans and lentils to support cell repair and hormone synthesis.
- - Full-fat, organic dairy: shown to be protective against decline in AMH.
-
Regular Exercise
Engaging in regular physical activity can positively impact hormone levels and overall reproductive health. Aim for moderate exercise, such as brisk walking, swimming, or yoga, which can help regulate hormones without over-stressing the body.
- Stress Management
Chronic stress can negatively affect hormone balance, including AMH levels. Incorporating stress-reducing practices into your daily routine can help:
- - Mindfulness and meditation: Practices like mindfulness meditation can reduce stress and improve overall well-being.
- - Journaling: This simple act of writing down thoughts and feelings has been shown to manage stress and support mental health.
- - Breathing exercises: Deep breathing techniques can help calm the nervous system and reduce cortisol levels.
- - Adequate sleep: Ensure you get 7-9 hours of quality sleep each night to support hormone regulation and overall health.
- Avoiding Toxins
Environmental toxins and endocrine disruptors can negatively impact hormonal health. Reducing exposure to these harmful substances can support better AMH levels:
- - Clean beauty and personal care products: Opt for products free of parabens, phthalates, and other endocrine-disrupting chemicals.
- - Organic foods: Whenever possible, choose organic produce to minimize pesticide exposure.
- - Filtered water: Use a water filter to reduce contaminants in your drinking water.
- - Limit Omega-6 and Trans Fats: Higher intakes are linked to fertility issues and contribute to inflammation in the body. Note that taking an Omega 3 supplement like WeNatal Omega DHA + can combat the inflammatory effect of Omega - 6.
- Supplementation
Backed by research, WeNatal for Her includes antioxidants like zinc, vitamins A, C, and E, as well as Vitamin D and B to support reproductive health and may help boost AMH levels. It is formulated to not only prevent deficiencies but to support optimal levels.
- - Folate: This study found an association between higher folate intake and supplementation and a modestly higher ovarian reserve.
- - Vitamin D: Optimal Vitamin D levels may have a positive effect on ovarian AMH levels.
- - WeNatal Omega DHA+: Omega 3’s have been shown to prolong female reproductive years and improve egg quality.
- - NAC: NAC supplementation has been found to improve oocyte and embryo quality in women undergoing IVF and has been shown to enhance spontaneous ovulation in women with PCOS.
- - Alpha Lipoic Acid: ALA has been found to improve egg quality by protecting eggs from oxidative damage and supporting cellular health. A review of the literature has indicated that ALA supplementation can enhance egg quality, improve ovarian function, and increase the chances of successful conception.
- - Acetyl L-Carnitine: A literature review concluded that ALC supports egg quality by reducing cellular stress and maintaining hormonal balance due to its antioxidant properties.
Pyrroloquinoline quinone (PQQ): This compound, with antioxidant properties, has been shown to stimulate the growth of new mitochondria, where nutrients are turned into energy. Growing and maintaining eggs are highly dependent on energy. Through the aging process we become less efficient at creating energy and more sensitive to oxidative stress.
While genetic factors may influence AMH levels, the good news is that you have the power to support and potentially improve them through positive lifestyle choices. Embracing a nutrient-rich diet, staying active, managing stress, minimizing toxin exposure, and exploring targeted supplements can all contribute to healthier reproductive outcomes.
Remember, you don’t have to navigate this journey alone. Consulting with a healthcare provider allows you to create a personalized plan, monitor your progress, and celebrate every step forward. By taking control of your health and nurturing your body, you’re not only supporting your fertility but also empowering yourself to create the best possible foundation for you and your family’s future.
