AMH levels are associated with a woman’s fertility, and it is well-known that AMH declines with age.
Research suggests there is potential for certain foods to increase AMH levels.
In this article, we’ll explore what AMH is, why it’s important to fertility, and how to increase your AMH level with food so you’ll have a better chance of getting pregnant.
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 the ovaries of females. One thing AMH can reflect is how many eggs you have left in your ovaries. This is known as your ovarian reserve.
Females are born with a set number of eggs, and it’s normal for that number (and your AMH level) to decline with age.
In other words, your AMH level will be higher at age 18 than it will at be at 35.
It’s important to keep in mind that your AMH level tells us nothing about your egg quality – only the quantity.
Your AMH level can also point to whether you’re approaching menopause or if you have PCOS. If you’re undergoing fertility treatment, knowing your AMH level will help your doctor to tailor your care.
Following a healthy diet, and in particular, making sure 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 with age.
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 that there is 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 is one that 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). According to this study, women who eat more dairy foods reduce how fast their AMH levels decrease with age.
From creamy yogurt parfaits to decadent milk-based smoothies, there are a lot of delicious ways to enjoy dairy in your diet.
Dark Leafy Greens
Popeye was onto something with his spinach obsession!
Leafy greens like spinach and kale are a treasure trove of nutrients, including folate.
A study published in 2021 found that women with a higher intake of folate had better ovarian reserve than those with a lower folate intake (3).
Whether you saute them, toss them into salads, or blend them into green smoothies, these greens are fertility superheroes.
To prevent low ovarian reserve, other folate-rich foods that can increase your AMH levels include:
- Liver
- Lentils
- Broccoli
- Asparagus
- Romaine lettuce
- Turnip greens
- Eggs
Brazil Nuts
Antioxidants play a vital role in protecting our cells from oxidative stress and inflammation, which could otherwise hurt your fertility.
There are tons of different substances that can act as antioxidants in your body, including vitamin E and selenium – both of which are found in brazil nuts.
A small study showed significant increases in AMH levels in women taking vitamin E and selenium (4).
Not a fan of brazil nuts? Here are some other ideas:
Foods that are good sources of vitamin E:
- Almonds
- Sunflower seeds
- Wheat germ oil
- Pine nuts
- Red bell pepper
Foods that are good sources of selenium:
- Chicken
- Turkey
- Beef
- Eggs
- Fish
Consume a variety of vitamin E and selenium-rich foods in your diet to help combat free radicals, maintain reproductive health, and potentially support your AMH levels.
Salmon
You probably already know that salmon is a great source of omega-3 fatty acids, but did you know it also is rich in vitamin D?
I’ll be honest – the research on using vitamin D supplements and foods to increase AMH levels provides somewhat mixed results.
So why am I including it here?
A 2020 systematic review that included six interventional studies found that in 3 of the studies, vitamin D intake was associated with higher (increased) AMH levels in women without PCOS (5).
In 5 of the studies (including the 3 mentioned in the previous sentence), women with PCOS experienced a decrease in AMH following vitamin D supplementation.
In one study, AMH levels weren’t significantly affected at all by vitamin D supplementation, whether the women had PCOS or not. One possible reason for this might be that despite vitamin D supplementation, the women’s blood tests showed much lower vitamin D levels than in the other studies.
Conclusion?
If you don’t have PCOS, consider upping your vitamin D intake to increase your AMH levels.
In addition to salmon, you can also find vitamin D in sardines, egg yolk, beef liver, and fortified cereals, milk, and orange juice.
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 when it comes to using food to increase AMH levels, incorporating specific nutrient-dense foods into your diet may offer potential support for your fertility journey.
In particular, research points to these promising nutrients and foods to increase AMH:
- Dairy products
- Dark leafy greens (for folate)
- Brazil nuts (for selenium and vitamin E)
- Salmon (for vitamin D)
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 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.
