How to Improve AMH (Egg Quality) with Diet and Lifestyle

It’s widely acknowledged that there’s typically a decline in AMH levels with increasing age, indicating diminishing ovarian reserve as menopause approaches. However, it’s important to note that AMH levels can vary from one menstrual cycle to another, suggesting that while certain factors contribute to a natural decline, there’s also potential for natural fluctuations, which may not always follow a predictable pattern. Predicting months with higher or lower AMH levels can be challenging. Nevertheless, one strategy to potentially boost AMH levels naturally is by consuming a nutrient-rich diet, including foods high in essential nutrients like vitamin D.

The good news is that all it takes is one healthy egg to get fertilized, so even with low AMH and low Ovarian Reserve you can still conceive naturally.

Food to Maintain AMH Level

· Dark Leafy Greens (Spinach, Kale): Leafy greens like spinach and Kale are fertility superheroes as these are a storehouse of nutrients, specifically Folate.

· Fish (Salmon): Loaded with omega-3 fatty acids, salmon is known to improve reproductive health

· Berries: The antioxidants in berries protect eggs from damage

· Nuts and Seeds: The Vitamin E in nuts and seeds enhances egg health

· Brazil Nuts: Loaded with Selenium and Vitamin E, these nuts protect our cells from oxidative stress and inflammation which can hurt your fertility

· Vitamin D: You can consider upping your vitamin D intake to increase your AMH levels. In addition to salmon, vitamin D is also found in in sardines, egg yolk, beef liver, and fortified cereals, milk, and orange juice.

How to Improve AMH Levels Naturally

Some lifestyle changes would definitely improve your AMH and overall fertility profile:

• Stay physically active: Regular exercise can enhance both your overall health and fertility.

• Maintain a healthy weight: Keeping your weight within a healthy range is important, as it can affect AMH levels.

• Quit smoking: If you smoke, quitting is essential since smoking can have adverse effects on AMH levels.

• Moderate alcohol consumption: Limiting alcohol intake is advisable, as excessive drinking can potentially harm fertility.

• Adopt a nutritious diet: Opt for a well-balanced diet rich in vitamins and antioxidants to support fertility.

• Limit caffeine intake: Be mindful of your caffeine consumption, as excessive intake may impact fertility.

• Consider DHEA supplementation: Discuss with your fertility specialist the potential benefits of DHEA supplements in maintaining AMH levels.

• Coenzyme Q10 (CoQ10) supplements: CoQ10, an antioxidant, may enhance egg quality and fertility.

• Ensure adequate vitamin D intake: Adequate levels of vitamin D are essential for optimal AMH levels and overall reproductive health.

• Stay hydrated: Adequate hydration is beneficial for overall health, including reproductive health.

• Prioritize quality sleep: Sufficient and restful sleep is crucial for maintaining hormonal balance and reproductive health.

• Manage stress: Take steps to manage stress effectively, as chronic stress can disrupt hormone levels.

You might want to consult an expert for the best outcomes. Talk to your doctor or contact us to talk to our fertility coach.