Can you increase your AMH levels

In this guide, we’ll explain what AMH is, what constitutes a normal level, and talk about whether it’s possible to increase AMH levels naturally through lifestyle changes.

What is AMH?

AMH is a hormone produced by the small follicles in the ovaries that contain immature eggs. It gives a snapshot of your egg reserve, meaning it’s an essential indicator for those looking to understand their fertility potential. High AMH levels suggest a higher quantity of eggs, while low AMH levels may point to a diminished reserve. 1

What is a good AMH level?

A "normal" AMH level varies depending on age, but a general guide is:

• 20-24 years: 29.27 – 48.55 pmol/L

• 25-29 years: 26.42 – 42.13 pmol/L

• 30-34 years: 20.71 – 34.99 pmol/L

• 35-39 years: 10.71 – 24.99 pmol/L

• 40-44 years: 3.57 – 15.71 pmol/L

• 45 years and above: below 7.14 pmol/L

If you're considering fertility treatments, a higher AMH level can indicate a better response to IVF stimulation. However, low AMH doesn’t necessarily mean you can’t get pregnant; it’s just one factor among many.

Can you increase AMH levels naturally?

Though AMH is largely determined by genetics and age, and while egg reserve cannot be increased, some research suggests that certain lifestyle changes can improve AMH and maintain the ovarian reserve longer.2, 3  Here are a few strategies to consider:

1. Maintain a balanced diet

While there’s no definitive food or supplement that guarantees an increase in AMH levels, a balanced, nutrient-rich diet can support overall fertility health. Incorporate foods rich in vitamins and antioxidants that promote ovarian health:

• Vitamin D-rich foods: include fatty fish (like salmon), fortified dairy, and egg yolks.

• Omega-3 fatty acids: found in flaxseeds, walnuts, and oily fish like mackerel.

• Antioxidant-rich foods: berries, leafy greens, and nuts can help reduce oxidative stress, potentially aiding egg quality.

• Folate and B vitamins: dark leafy greens like spinach and kale support cell growth and egg health.

• Zinc: oysters, chickpeas, and pumpkin seeds may promote hormone regulation.

2. Stay hydrated

Hydration is often overlooked, but it’s vital for maintaining overall health, including reproductive function. Drink plenty of water throughout the day to ensure your body operates at its best.

3. Maintain a healthy weight

Body weight plays a significant role in reproductive health. Being underweight or overweight can affect hormone levels, including AMH. Maintaining a balanced weight through regular exercise and a healthy diet can promote optimal ovarian function.

4. Reduce stress

Chronic stress is known to negatively impact fertility. By adopting stress-reduction techniques such as meditation, yoga, deep-breathing exercises, or acupuncture, you may help improve your body’s hormonal balance, potentially boosting your reproductive health.

5. Avoid smoking and limit alcohol

Both smoking and excessive alcohol consumption are detrimental to ovarian health. Smoking is particularly harmful as it directly reduces ovarian reserves. By quitting smoking and moderating alcohol intake, you can protect your ovarian function and maintain healthier AMH levels.

Which foods increase AMH levels?

There’s no miracle food that will instantly raise AMH levels, but a fertility-boosting diet is key to optimising your egg quality. Here are some nutrient rich foods to focus on:

• Vitamin D: helps maintain reproductive health, found in dairy, eggs, and fish.

• Antioxidants: berries, nuts, and green leafy vegetables can reduce damage to eggs.

• Omega-3 fatty acids: found in fish, flaxseeds, and walnuts, these are essential for hormone regulation and overall fertility health.

Incorporating a variety of these foods can contribute to your overall ovarian function and support your fertility journey.

Can low AMH be reversed?

While AMH levels naturally decline with age, lifestyle interventions can help you improve your reproductive health. Although there’s no guarantee that your AMH will increase, making these changes may improve your general reproductive health and chances of conception. However, if your AMH levels are low, it’s important to consult with a fertility specialist to discuss your options.

How to test AMH levels

If you’re concerned about your AMH levels, a simple blood test can assess your ovarian reserve. At Apricity, we offer an AMH fertility test as part of our comprehensive fertility diagnostics package. The test can be performed conveniently at home, with results shared through the Apricity app, where you’ll have access to a fertility advisor who can help interpret your results.

How much does an AMH test cost?

At Apricity, we offer the test as part of a personalised fertility plan. To learn more, visit our AMH fertility test page or book a consultation.

Conclusion

While there’s no guaranteed way to increase AMH levels, taking steps to improve your overall health can have a positive impact on your reproductive potential. At Apricity, we combine the latest technology with expert care, offering personalised fertility plans that include AMH testing and support. With our virtual clinic and AI-driven app, we’re committed to guiding you every step of the way, helping you make informed decisions about your fertility journey.

If you're ready to take the next step, explore our fertility test options or learn more about IVF treatments today.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6063511/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8830860/

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9635372/