Foods to Increase AMH Levels Naturally [2025 Update]

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Anti-Müllerian hormone is a marker of ovarian reserve that is often checked in women trying to get pregnant. 

AMH levels are primarily affected by age, but research points to the potential of certain foods to increase AMH levels. 

In this article, we’ll explore what AMH is, why it’s important to fertility, and which foods can increase AMH levels naturally so you’ll have a better chance of conceiving. 

Let’s dive in!

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What Is AMH?

One crucial marker in assessing fertility potential is Anti-Müllerian hormone (AMH) levels.

AMH is a hormone made in women’s ovaries. 

Your AMH level reflects how many eggs are present in your ovaries.

This is known as your ovarian reserve. 

The number of eggs in your ovaries naturally declines with age. A low AMH level can mean that you’re approaching menopause.

It can also be a sign of PCOS.

Either way, getting pregnant when you have low AMH levels can be challenging. 

Before you start worrying, it’s important to remember that AMH level tells us nothing about your egg quality – only the quantity. 

In other words, your AMH level will be higher at age 18 than at age 35.

Following a healthy diet, particularly ensuring you’re getting certain vital nutrients, can help support your AMH levels and fertility. 

AMH Level Results: What Do They Mean?

A simple blood test will check your AMH levels. The results are measured as nanograms per milliliter (ng/mL).

These results are usually interpreted as follows:

Average AMH: Between 1.0 ng/mL to 3.0 ng/mL

Low AMH: Under 1.0 ng/mL

Severely low AMH: 0.4 ng/mL

Now remember, AMH levels normally decrease as you get older. You’re born with a set number of eggs, which is higher at 18 than at 35. 

Cleveland Clinic uses the following numbers as a reference for “good” AMH levels by age (1):

• 25 years old: 3.0 ng/mL
• 30 years old: 2.5 ng/mL
• 35 years old: 1.5 ng/ mL
• 40 years old: 1 ng/mL
• 45 years old: 0.5 ng/mL

Foods to Increase AMH Levels

Promising research shows a connection between what you eat and your AMH levels. 

Here are some foods that you’ll want to add to your diet to increase your AMH levels and fertility:

Dairy

When it comes to AMH-boosting foods, dairy takes center stage.

A 2019 study about foods to increase AMH levels published in Nutrition Journal found good news for women who drink milk (2).  In this study, women who ate dairy products reduced the odds of rapid decline in AMH by 47%. 

In women who drink milk but don’t consume dairy products like yogurt, the likelihood of rapid decline decreased by 36%. 

Data on whether low-fat or full-fat dairy products are more beneficial for AMH levels is inconsistent. Some research finds full-fat dairy products to be better whereas others suggest low-fat is the way to go (2, 3). 

Tips to Eat More Dairy:

1. Smoothies: Blend Greek yogurt, milk, and your favorite fruit for a tasty smoothie.
2. Oatmeal: Cook oatmeal with milk instead of water.
3. Cheesy Snacks: Pair fresh fruit or whole-grain crackers with cheese.
4. Veggie Dips: Mix plain Greek yogurt with dill or other herbs as a dip for veggie sticks.
5. Frozen Yogurt Pops: Blend yogurt and frozen fruit and freeze in Popsicle molds for a healthy dessert. 
6. Casseroles and Salads: Add cheese to casseroles or salads.

Dark Leafy Greens and Other Folate Foods

Leafy greens like spinach and kale are a treasure trove of nutrients, including folate. A research study on 552 women published in 2019 shows higher ovarian reserve in those with greater folate intakes (4). 

While this study used a different measure of ovarian reserve than AMH—specifically, a test called AFC—the results are still promising for those with low AMH. 

Women consuming up to 1200 mcg of folate daily from food or up to 800 mcg of folic acid, the supplement form of folate, had benefits. However, no benefit to ovarian reserve was found when women consumed more than those amounts. 

Since folate is essential for preventing neural tube defects from forming during the first weeks of pregnancy, it’s essential to ensure you’re getting enough in your diet.

In addition to taking a prenatal vitamin, here are some folate-rich foods that can increase your AMH levels (5):

• Beef liver – 250 mcg in 3 oz
• Black-eyed peas – 105 mcg in ½ cup
• Fortified breakfast cereals – 100 mcg per serving (check your cereal’s label for serving size)
• Asparagus – 89 mcg in 4 spears
• Romaine lettuce – 64 mcg in 1 cup
• Spinach – 58 mcg in 1 cup
• Mustard greens (cooked) – 52 mcg in ½ cup
• Broccoli – 52 mcg in ½ cup
• Egg – 22 mcg in 1 egg

Tips to Eat More Folate

1. Wraps: Use lettuce or collard greens for wraps instead of tortillas
2. Smoothies: Add spinach or avocado
3. Pasta sauce: Mix greens like spinach or kale into pasta sauce
4. Salads: Choose romaine lettuce or other dark leafy greens instead of iceberg 
5. Sides: Steam or sautee broccoli and asparagus for a healthy side dish
6. Not just for breakfast: Try an egg frittata for dinner or add a hardboiled egg to your salad

Brazil Nuts (for Selenium and Vitamin E)

Antioxidants are vital in protecting our cells from oxidative stress, which could otherwise hurt your fertility (6).

Many different substances can act as antioxidants in your body, including vitamin E and selenium – both of which are found in Brazil nuts. 

A small study from 2020 showed significant increases in AMH levels in women taking vitamin E and selenium (7). The 35 women in the treatment group took 200 mcg of selenium and 400 mg of vitamin E daily, while the control group got a placebo.

Not a fan of Brazil nuts? Try eating these other vitamin E and selenium-rich foods to increase AMH levels: 

Foods that are good sources of vitamin E:

• Almonds
• Sunflower seeds
• Wheat germ oil
• Pine nuts

Foods that are good sources of selenium:

• Chicken
• Turkey
• Beef
• Eggs
• Fish

Fatty Fish

A 2020 systematic review that included six interventional studies found that vitamin D intake was associated with higher (increased) AMH levels in women without PCOS in three of the studies (8). 

In five studies (including the three mentioned in the previous sentence), women with PCOS experienced a decrease in AMH following vitamin D supplementation. 

In one study, whether the women had PCOS or not, AMH levels weren’t significantly affected at all by vitamin D supplementation. One possible reason for this might be that the women’s blood tests showed much lower vitamin D levels despite vitamin D supplementation than in the other studies. 

Conclusion?

If you don’t have PCOS,  consider upping your vitamin D intake to increase your AMH levels. 

Tips for Getting More Vitamin D 

1. Enjoy the sunshine. Your body makes vitamin D when exposed to UV sunlight. Be aware that deficiency is more likely in winter, in people with darker skin, and in people living in cities with high levels of pollution or tall buildings that block the sun.
2. Eat foods naturally rich in vitamin D. Not many foods naturally contain vitamin D, but those that do include fatty fish like salmon, trout, and sardines. Cod liver oil is also a great source of vitamin D (9). 
3. Eat fortified foods. Milk, breakfast cereals, and orange juice are commonly fortified with vitamin D. Check the nutrition label to be certain. 
4. Supplementation. Consider checking your vitamin D levels with a blood test to see if you need additional supplementation. 

Zinc

It’s well-known that zinc plays an essential role in reproduction. There is not much recent research on zinc’s relationship to AMH. One small study in mice found decreased AMH in the zinc-deficiency group (10). 

It’s not enough to make a recommendation for zinc foods to increase AMH in humans, but if your diet is low in zinc, you may want to at least ensure you’re getting adequate amounts for general health. 

Adult women should get at least 8 mg daily, increasing to 9 mg daily during pregnancy (11). 

Food Sources of Zinc:

• Oysters 
• Beef, turkey, and other meat
• Fortified breakfast cereals
• Nuts and seeds like sunflower seeds, pumpkin seeds, cashews
• Legumes like lentils, chickpeas, and other beans

What About Omega 3 Fats?

Research on omega-3 fats to increase AMH shows mixed results. For example, this 2020 study of 200 women found no link between omega-3 intake and AMH levels (12).

Other studies find positive connections between omega-3 fat intake and egg quality, however don’t mention AMH – the quantity of eggs in the ovarian reserve (13). 

Regardless of whether omega-3 foods will increase AMH levels, they are known to promote many other health benefits. As an anti-inflammatory, women who are looking to increase their fertility may be especially interested.

Tips to Eat More Omega 3 Foods

• Get omega-3-enriched eggs (these eggs are from chickens fed a diet with omega-3 fats)
• Eat fatty fish like salmon, trout, or mackerel at 2-3 meals each week.
• Add chia seeds or ground flax seeds to oatmeal and smoothies
• Top salads and yogurt with walnuts 
• In recipes calling for oil, use flax seed oil or walnut oil

Bottom Line

To recap, AMH is a hormone made in your ovaries that can indicate the quantity – although not the quality – of your remaining eggs.

While there are no guarantees regarding the use of foods to increase AMH levels, incorporating specific nutrient-dense foods into your diet can offer support for your fertility journey.

In particular, research points to these promising nutrients and foods to increase AMH:

• Dairy products
• Folate-rich foods like spinach, kale, and other dark leafy greens
• Selenium from Brazil nuts, meat, poultry, and fish
• Vitamin E from nuts and seeds like Brazil nuts, almonds, and sunflower seeds
• Vitamin D from sunshine and fatty fish like salmon or cod liver oil
• Foods rich in zinc like oysters, meat, and fortified breakfast cereals
• Possibly omega-3 fats, from salmon and other fatty fish, chia seeds, and walnuts 

Remember, fertility is a complex interplay of various factors, so follow a holistic approach by adopting a healthy lifestyle, managing stress, and seeking guidance from a qualified healthcare professional,

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Meredith Mishan, MS, RDN

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Meredith Mishan is a Registered Dietitian Nutritionist with over 12 years of experience working with nutrition clients from around the world. She has a Master of Science degree in Dietetics and Nutrition from Florida International University and is credentialed as a dietitian in both the United States and Israel.

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