What Is Anti Mullerian Hormone (AMH)?

Anti Mullerian Hormone (AMH) is a hormone produced by ovarian follicles that serves as a marker of ovarian reserve. It reflects the number of remaining eggs and is widely used in fertility assessments. Unlike other hormones, AMH remains relatively stable throughout the menstrual cycle, making it a reliable indicator of egg quantity, though not quality.

How to Improve Anti-Mullerian Hormone (Amh) Naturally

Improving your anti-mullerian hormone (amh) levels naturally is crucial for maintaining metabolic health, organ function, and overall resilience. Whether your AMH levels are borderline or significantly off, these evidence-based strategies offer a comprehensive way to restore balance and support your long-term health.

1. Optimize Your Diet

• Incorporate nutrient-dense whole foods: Prioritize vegetables, legumes, fruits, and clean proteins to fuel enzymatic activity and cellular repair related to AMH.

• Support liver and kidney function: Foods rich in antioxidants—like leafy greens, beets, and citrus—help your body process and clear metabolic waste tied to AMH levels.

• Increase healthy fats: Omega-3s from fatty fish, walnuts, and flaxseed reduce inflammation and may improve AMH balance.

• Limit processed foods and refined sugars: These contribute to chronic inflammation, which can elevate or suppress key biomarkers like AMH.

• Stay well-hydrated: Water supports detoxification and biochemical balance. Aim for at least 2–3 liters daily, depending on activity level.

2. Improve Lifestyle Habits

• Maintain a consistent exercise routine: Moderate aerobic activity and strength training can regulate blood flow, glucose metabolism, and inflammation—factors that influence AMH.

• Prioritize sleep: Aim for 7–9 hours per night. During deep sleep, your body restores tissues and regulates hormones that impact AMH function.

• Reduce toxic load: Minimize alcohol, tobacco, and unnecessary medications that burden the liver and other biomarker-sensitive systems.

• Use stress reduction tools: Practices like mindfulness, breathwork, or journaling reduce cortisol spikes that can throw off AMH levels.

• Track your progress: Use a health journal or app to observe patterns and correlate behaviors with biomarker trends over time.

3. Consider Targeted Supplements

• Get tested first: Work with your provider to identify specific nutrient deficiencies (e.g., vitamin D, magnesium, zinc) that may relate to poor AMH regulation.

• Use only evidence-backed supplements: Milk thistle, N-acetylcysteine (NAC), omega-3s, and B-complex vitamins are often used to support liver, kidney, or metabolic function.

• Avoid “detox” trends: Many commercial detoxes are unproven and may do more harm than good. Focus on real food and medical guidance.

• Cycle intelligently: Supplements should be used in cycles, not continuously, unless prescribed. Overuse can throw off your entire biomarker profile.

4. When to Seek Medical Advice

If your AMH remains outside the normal range despite consistent lifestyle improvements—or if you experience symptoms like fatigue, pain, irregular cycles, or brain fog—seek professional evaluation. Abnormal AMH levels can sometimes indicate underlying metabolic or endocrine disorders that need medical attention.

How to Improve AMH Naturally

Diet

• Antioxidant-Rich Foods: Berries, leafy greens, and turmeric help reduce oxidative stress in ovarian tissue.

• Omega-3 Fatty Acids: Found in flaxseeds and fatty fish, these may support follicle health.

• Reduce Processed Foods: Avoid endocrine disruptors and preservatives that may impair hormone function.

Lifestyle

• Manage Stress: Chronic stress can affect the hypothalamic-pituitary-ovarian axis, potentially lowering AMH.

• Moderate Exercise: Regular activity improves hormone balance but avoid excessive training.

• Environmental Detox: Limit exposure to plastics, pesticides, and xenoestrogens that disrupt ovarian signaling.

Supplements

• Vitamin D: Supplementation can significantly raise AMH in women who are deficient and not affected by PCOS. [Aramesh et al., 2021]

• DHEA: Used under medical supervision, DHEA has been shown to increase AMH by 20–30% in women with diminished ovarian reserve. [Malik et al., 2015]

• CoQ10 & Antioxidants: These support mitochondrial energy in egg cells, potentially enhancing ovarian function. [Lipovac et al., 2022]

• B-Vitamins & Zinc: One-carbon cycle nutrients may support ovarian reserve in subfertile women. [Silvestris et al., 2017]

Medical Support

• Test for Vitamin D Deficiency: Low 25(OH)D status is common and treatable—correcting it can increase AMH.

• Consult Reproductive Specialist: Early action (egg freezing or hormone optimization) may preserve fertility options.

Normal Levels

Note: Lab ranges may vary. AMH is interpreted alongside age and fertility goals.

When to See a Doctor

• Under 35 with unexpectedly low AMH

• Family history of early menopause

• Irregular cycles or fertility concerns

A MitoHealth hormone panel can help you assess your AMH and take proactive steps in fertility planning.

FAQs

Can AMH be increased with supplements?

Yes, especially with vitamin D in deficient individuals and DHEA in low-reserve cases, though always consult a physician first.

Does birth control affect AMH levels?

No, AMH is generally unaffected by hormonal contraception.

How long does it take to improve AMH?

Supplements like DHEA or vitamin D may take 2–3 months to show effects, depending on baseline levels.

Is low AMH reversible?

AMH cannot be reversed per se, but ovarian function can sometimes be optimized with early intervention and lifestyle changes.

Is AMH testing painful?

No, it’s a simple blood test done anytime during your cycle.