How Can I Improve My Anti-Mullerian Hormone Levels?

Can I increase my AMH levels?

AMH is an ovarian reserve marker that is impacted by age, genetics, etc. But it can be temporarily affected by medications, lack of certain vitamins, and other factors. While it is not possible to increase your ovarian reserve, there are some ways to increase AMH levels when they have been temporarily affected or falsely suppressed. 

Factors that affect AMH levels 

Here are some reasons why your AMH can be low or falsely suppressed:

• If you have low vitamin D levels
• If you’re on birth control for a prolonged period of time (In fact, studies show that AMH was found to be 19% lower in users of the contraceptive pill compared with non users)
• If you have diminished or low ovarian reserve
• Obesity, increased BMI and smoking can also lead to low AMH levels 
• Systemic illnesses such as Crohn's disease
• Genetic issues such as BRCA1 mutation
• History of ovarian surgery or endometriosis
• If you have undergone or are undergoing chemotherapy 

In fact, your AMH levels can also be temporarily elevated due to conditions such as Polycystic Ovarian Syndrome or PCOS.

Based on the reason behind your fluctuating AMH levels, your doctor may prescribe medication or a personalised treatment protocol for your egg-freezing cycle. 

How can I improve my AMH levels naturally?

While there is no way to improve or increase your ovarian reserve (as we are already born with all the eggs we will have), there is research around how certain changes can help improve overall fertility health and thus, possibly, AMH levels as well. 

“The best way to understand this is to think of AMH as a “functional ovarian reserve marker ", says Navya Muralidhar. “AMH is secreted by the smaller follicles that are recruited every month. 

So if you can increase recruitment and protect the follicles that are already in the ovarian reserve from cell death or damage, etc, this can slightly improve your AMH levels and egg quality as well”

The key? 🔑 Improving your overall fertility health which in turn can conserve or protect your ovarian reserve.

Here are some ways to consider:

1. Decrease alcohol intake, vaping and smoking

Smoking, vaping, and excessive alcohol consumption can directly damage your ovarian reserve and accelerate follicle loss.

Studies even show that smoking in particular has a detrimental effect on ovarian function and can significantly lower AMH levels. 

Even secondhand smoke exposure should be minimised. If you currently smoke or vape, quitting is one of the most impactful steps you can take to protect your ovarian health.

2. Focus on a nutrient-rich diet

A balanced, fertility-focused diet can support your ovarian health and potentially help maintain AMH levels. Prioritise foods rich in:

• Antioxidants (berries, leafy greens, nuts) to protect eggs from oxidative damage
• Vitamin D (fatty fish, fortified dairy, egg yolks) for reproductive health
• Omega-3 fatty acids (flaxseeds, walnuts, oily fish) for hormone regulation
• Folate and B vitamins (spinach, kale) for cellular health
• Zinc (oysters, chickpeas, pumpkin seeds) to support hormone balance

Ideally, try to focus on whole, unprocessed foods and maintain a colourful plate for better nutritional benefits.

3. Exercise and stay hydrated

One of the most underrated pieces of advice out there is adequate hydration. Aim to drink adequate water throughout the day. Combine this with regular, moderate exercise to maintain a healthy weight, as both being underweight or overweight can affect hormone levels and ovarian function.

4. Reduce stress

Chronic stress can negatively impact your hormonal balance and reproductive health. Implement stress-reduction techniques such as:

• Regular meditation or mindfulness practices
• Gentle yoga or stretching
•  Deep breathing exercises
• Acupuncture
• Adequate sleep (7-9 hours per night)

5. Take supplements if needed

While supplements shouldn't replace a healthy diet, you can consult a specialist to check for ones you may be deficient in and supplement them if they help support ovarian health, such as:

• Vitamin D for reproductive function
• CoQ10 for egg quality
• DHEA (under strict medical supervision)
• NAC (N-Acetyl Cysteine) for antioxidant support
• Omega-3 fatty acids for hormone regulation
• Prenatal vitamins for overall reproductive health

Additional supportive supplements may include: L-arginine, vitamin E, selenium, pine bark extract, choline, and magnesium

It’s important to always consult with your healthcare provider before starting any supplement regimen, as some supplements may interact with medications or might not be suitable for everyone.

Can low AMH levels be reversed?

There is no guarantee that your AMH levels can be increased or reversed to a specific level, but making the right lifestyle changes can positively impact your overall fertility health. 

Regardless, it is recommended to get your AMH tested, as it helps you gauge the levels for your age and consult a fertility specialist if your levels are lower than expected.

How do I test my AMH levels?

You can test your AMH levels via a simple blood test to check your ovarian reserve. The test requires a quick trip to the clinic and needs no prior preparation. 

You can get your AMH levels tested for just £80 with Amilis (50% cheaper than fertility clinics!) here’s how to do it:

• Opt for a fertility test via Amilis
• Choose the Randox clinic of your choice based on location
• Choose your preferred time and date 

Once you book a test, you’ll be able to visit the Randox clinic at the specified time for your AMH test.

That’s it. No more waiting for GP appointments or spending hours contemplating the right clinic.

Additionally, you also get:

• A personalised AMH report indicating your levels and what they mean for your age
• A free 1-1 consultation with Amilis experts to talk about your fertility history, concerns, and the next steps
• Free consultations at vetted, partner clinics across the UK (worth £250) to discuss your reports and understand your fertility better 

This way you’re making an informed decision to understand your reproductive health better, all with the right guidance, accessible and affordable support!

Affordable AMH testing in the UK, via Amilis

Getting your AMH levels tested is a window to understanding your ovarian reserve and fertility health better.

That’s why at Amilis, we started out with AMH tests and are working to make reproductive care accessible and affordable in the UK.

With Amilis you can get your AMH tested for just £80, get a personalised AMH report and even free consultations (worth £250) with vetted, fertility clinics in the UK.

And throughout, you’ll have Amilis experts supporting you on your journey.

Figuring out where to get started? Book a free call, or take our personalised fertility quiz to know more!

We’re bridging the healthcare gap for millions of women in the UK, one day at a time 💪🏻 

Frequently asked questions

1. What is a good AMH level?

AMH levels are interpreted based on age and individual factors, but generally:

• Less than 0.5 ng/mL: Indicates low ovarian reserve and may predict poor response during egg freezing cycles. In such cases, doctors might adjust the dosage accordingly
• 1.0-3.5 ng/mL: Considered a good range for age-appropriate fertility
• Above 3.5 ng/mL: May indicate high ovarian reserve and risk of overstimulation (OHSS) during egg freezing

2. Does AMH change every month?

No, AMH levels remain relatively stable throughout your menstrual cycle, unlike other reproductive hormones. However, AMH does gradually decline with age. While small fluctuations can occur, AMH is considered a reliable marker of ovarian reserve because it doesn't significantly vary from month to month.

3. Which food increases AMH levels?

While no specific food directly increases AMH levels, certain nutrient-rich foods can support overall ovarian health and help protect existing follicles:

• Vitamin D-rich foods (fatty fish, eggs, fortified dairy)
• Antioxidant-rich foods (berries, leafy greens, nuts)
• Omega-3-rich foods (walnuts, flaxseeds, oily fish)
• Foods high in folate and B vitamins (spinach, kale)
• Zinc-rich foods (oysters, chickpeas, pumpkin seeds)

4. Can losing weight increase AMH levels?

If your BMI is high, reducing it through proper diet and exercise may help optimize your overall fertility and thus, AMH levels. Being either overweight or underweight can affect hormone levels and ovarian function. However, weight loss alone won't increase your ovarian reserve – it may just help your body function more optimally with the reserve you have.