How to Boost Fertility with Low AMH: Science-Backed Tips for Improving Egg Health

Before meeting my husband at the age of 34, I contemplated freezing my eggs. My OBGYN, Dr. Gilberg-Lenz, recommended assessing my overall fertility to make an informed decision, which included measuring my Anti-Müllerian Hormone (AMH) levels.

The results indicated a very low AMH level. After discussing this with my doctor and processing the information, I chose not to let this number define my fertility potential. I was determined to become a mother when the time was right and with the right partner, and I refused to let this news affect my confidence in my body and its capabilities.

I embarked on a journey to lay a strong foundation both nutritionally and mentally, even before meeting my husband. Collaborating with a Functional Medicine doctor, I addressed my unique health needs by healing my gut, balancing thyroid issues, and adopting a personalized supplement regimen. When my husband and I decided to conceive, I incorporated additional supplements such as folate, Vitamin D, CoQ10, NAC, and melatonin into my routine. I also practiced acupuncture several times a week and used a guided meditation app to support my mental well-being. Remarkably, a telomere test revealed that while my chronological age was 41, my biological age was 32.

A few months later, I retested my AMH levels and was thrilled to find an increase. This experience demonstrated that lifestyle adjustments could positively influence a number often perceived as fixed. Before delving into science-backed strategies to improve AMH, let's understand the basics.

What is Anti-Müllerian Hormone (AMH)?

Anti-Müllerian 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 levels are 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 serves as an indicator of fertility potential. AMH levels naturally decline with age, but various factors, including genetics and lifestyle, can influence these levels.

Related: Optimizing fertility at any age: Ronit's story

Importance of Anti-Müllerian Hormone (AMH)

AMH levels are commonly measured in the context of fertility and reproductive health, with normal levels typically ranging between 1.0-4.0 ng/ml. High AMH levels can indicate a higher ovarian reserve, which may be advantageous for those seeking to conceive via IVF. However, extremely high AMH levels (above 4.0 ng/ml) have also been associated with Polycystic Ovarian Syndrome (PCOS), a condition that can present challenges with infertility.

Conversely, low AMH levels might suggest a diminished ovarian reserve, potentially complicating efforts to conceive. It's important to note that while AMH provides insight into the quantity of eggs, it does not directly reflect egg quality. This small study suggests that AMH is a helpful measure of ovarian reserve but may not be predictive of pregnancy rates, as it does not directly indicate egg quality.

While AMH is a valuable piece of the fertility puzzle and can offer insights into a woman’s reproductive lifespan, it is not a definitive measure and can be influenced by various factors.

Natural ways to support AMH levels

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:

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: Some studies suggest that full-fat dairy may be protective against a decline in AMH levels.
  
  

Related: What to know about the Mediterranean Diet for fertility—aka the fertility-boosting diet

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: Writing down thoughts and feelings can help manage stress and support mental health.
  
  

• Breathing exercises: Deep breathing techniques can 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: Choose organic produce whenever possible 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. Taking an Omega-3 supplement like WeNatal Omega DHA+ can help combat the inflammatory effects of Omega-6.
  
  

Related: Beyond the surface: Endocrine disruptors and their impact on fertility

Supplementation

Research supports the use of certain supplements to support reproductive health and potentially boost AMH levels. WeNatal for Her includes antioxidants like zinc, vitamins A, C, and E, as well as Vitamin D and B vitamins to support reproductive health. It is formulated to not only prevent deficiencies but to support optimal levels.

• Folate: Higher folate intake and supplementation have been associated with a modestly higher ovarian reserve.
  
  

• Vitamin D: Optimal Vitamin D levels may have a positive effect on ovarian AMH levels.
  
  

• WeNatal Omega DHA+: Omega-3s have been shown to prolong female reproductive years and improve egg quality.
  
  

• N-Acetyl Cysteine (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): 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 (ALC): 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): PQQ is a compound with antioxidant properties that has been shown to stimulate the growth of new mitochondria, where nutrients are turned into energy. The growth and maintenance of eggs are highly dependent on energy. Through the aging process, we become less efficient at creating energy and more sensitive to oxidative stress.

A note from WeNatal on tips for improving AMH

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.

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. At WeNatal, we understand the complexities of fertility and offer scientifically-backed supplements like Egg Quality + to support your egg health. By nurturing your body and making informed choices, you’re not only enhancing your fertility but also empowering yourself to create the best possible foundation for your family’s future.

References

Agarwal A, Sengupta P, Durairajanayagam D. Role of L-carnitine in female infertility. Reprod Biol Endocrinol. 2018;16(1):5. Published 2018 Jan 26. doi:10.1186/s12958-018-0323-4

Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Dietary fatty acid intakes and the risk of ovulatory infertility. Am J Clin Nutr. 2007;85(1):231-237. doi:10.1093/ajcn/85.1.231

Dennis NA, Houghton LA, Pankhurst MW, Harper MJ, McLennan IS. Acute Supplementation with High Dose Vitamin D3 Increases Serum Anti-Müllerian Hormone in Young Women. Nutrients. 2017;9(7):719. Published 2017 Jul 8. doi:10.3390/nu9070719

Fraisse T, Ibecheole V, Streuli I, Bischof P, de Ziegler D. Undetectable serum anti-Müllerian hormone levels and occurrence of ongoing pregnancy. Fertil Steril. 2008;89(3):. doi:10.1016/j.fertnstert.2007.03.084

Di Tucci C, Galati G, Mattei G, et al. The role of alpha lipoic acid in female and male infertility: a systematic review. Gynecol Endocrinol. 2021;37(6):497-505. doi:10.1080/09513590.2020.1843619

Gao Y, Kamogashira T, Fujimoto C, Iwasaki S, Yamasoba T. Pyrroloquinoline quinone (PQQ) protects mitochondrial function of HEI-OC1 cells under premature senescence [published correction appears in NPJ Aging. 2022 Oct 6;8(1):14. doi: 10.1038/s41514-022-00095-w.]. NPJ Aging. 2022;8(1):3. Published 2022 Apr 19. doi:10.1038/s41514-022-00083-0

Kadir M, Hood RB, Mínguez-Alarcón L, et al. Folate intake and ovarian reserve among women attending a fertility center. Fertil Steril. 2022;117(1):171-180. doi:10.1016/j.fertnstert.2021.09.037

Moslehi N, Mirmiran P, Azizi F, Tehrani FR. Do dietary intakes influence the rate of decline in anti-Mullerian hormone among eumenorrheic women? A population-based prospective investigation. Nutr J. 2019;18(1):83. Published 2019 Dec 2. doi:10.1186/s12937-019-0508-5

Nehra D, Le HD, Fallon EM, et al. Prolonging the female reproductive lifespan and improving egg quality with dietary omega-3 fatty acids. Aging Cell. 2012;11(6):1046-1054. doi:10.1111/acel.12006

Ran Y, Yi Q, Li C. The Relationship of Anti-Mullerian Hormone in Polycystic Ovary Syndrome Patients with Different Subgroups. Diabetes Metab Syndr Obes. 2021;14:1419-1424. Published 2021 Mar 25. doi:10.2147/DMSO.S299558

Rasquin LI, Anastasopoulou C, Mayrin JV. Polycystic Ovarian Disease. [Updated 2022 Nov 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459251/

Vitagliano A, Petre GC, Francini-Pesenti F, et al. Dietary Supplements for Female Infertility: A Critical Review of Their Composition. Nutrients. 2021;13(10):3552. Published 2021 Oct 11. doi:10.3390/nu13103552