Can AMH Levels Be Increased Naturally?

Anti-Müllerian Hormone (AMH) is a vital marker of ovarian reserve, indicating the number of eggs a woman has left and her fertility potential. Low AMH levels can be concerning for those trying to conceive, but the question arises—can AMH levels be increased naturally?

While AMH is influenced by age and genetics, there are lifestyle changes, dietary modifications, supplements, and even yoga practices that may help optimize reproductive health and support overall fertility. In this article, we’ll explore the potential to increase AMH levels naturally through foods, supplements, and yoga asanas.

Can AMH Levels Be Increased Naturally?

AMH levels tend to decrease as women age, and once they start to decline, it’s typically irreversible. However, low AMH does not necessarily mean infertility, and there are steps that can help support ovarian health, potentially improving fertility outcomes. While there’s no magic solution to directly raise AMH levels, improving overall health can support hormonal balance, better ovarian function, and egg quality.

Foods to Support AMH Levels and Ovarian Health

1. Antioxidant-Rich Foods

Antioxidants protect eggs from oxidative damage and improve overall ovarian health.

• Berries: Blueberries, strawberries, and raspberries are rich in vitamins C and E.
• Dark Leafy Greens: Spinach, kale, and Swiss chard are excellent sources of antioxidants.
• Nuts and Seeds: Almonds, walnuts, sunflower seeds, and chia seeds contain vitamin E and other essential nutrients.

2. Omega-3 Fatty Acids

Omega-3 fatty acids reduce inflammation and support hormone production.

• Fatty Fish: Salmon, mackerel, and sardines are high in omega-3s.
• Flaxseeds and Chia Seeds: Plant-based sources of omega-3s.
• Walnuts: A convenient snack that also promotes hormonal health.

3. Vitamin D-Rich Foods

Vitamin D is crucial for reproductive health and ovarian function.

• Egg Yolks: A natural source of vitamin D.
• Fortified Foods: Milk, orange juice, and cereals often contain added vitamin D.
• Fatty Fish: Salmon and tuna provide both omega-3s and vitamin D.

4. Protein-Rich Foods

High-quality protein supports overall fertility and ovarian function.

• Lean Meats: Chicken and turkey provide essential amino acids.
• Plant Proteins: Lentils, beans, and chickpeas are excellent vegetarian options.
• Greek Yogurt: A source of protein and calcium to support hormonal balance.

5. Zinc and Selenium Sources

These minerals protect eggs from damage and support hormonal balance.

• Pumpkin Seeds: High in zinc, which is essential for reproductive health.
• Brazil Nuts: Rich in selenium, which improves egg quality.
• Whole Grains: Quinoa, oats, and brown rice contain these critical minerals.

6. Folate and Iron-Rich Foods

Folate and iron improve blood flow to the ovaries and support overall fertility.

• Leafy Greens: Spinach, arugula, and broccoli are rich in folate.
• Legumes: Lentils and chickpeas are excellent plant-based iron sources.
• Beets: Boost blood flow and support ovarian health.

7. Foods High in Coenzyme Q10 (CoQ10)

CoQ10 enhances mitochondrial function in eggs.

• Organ Meats: Liver is a rich source of CoQ10.
• Fatty Fish: Mackerel and sardines also contain CoQ10.
• Nuts: Pistachios and peanuts are good sources.

8. Whole, Unprocessed Foods

Minimizing processed foods can improve hormonal balance:

• Fruits and Vegetables: Fresh, seasonal produce provides essential nutrients.
• Whole Grains: Brown rice, quinoa, and oats stabilize blood sugar levels and support hormonal health.
• Healthy Fats: Avocado, olive oil, and coconut oil help regulate hormones.

Hydration and Lifestyle Considerations

In addition to focusing on fertility-friendly foods:

• Drink plenty of water to stay hydrated.
• Avoid excessive caffeine, alcohol, and sugary foods, as they can negatively impact hormone balance.

Supplements for Supporting AMH and Ovarian Health

1. Coenzyme Q10 (CoQ10)

• Role: Improves mitochondrial function in eggs, enhancing egg quality and potentially improving fertility outcomes in IVF.
• Dosage: Typically, 200–600 mg per day.
• Note: Consult your doctor to determine the right dosage for you.

2. DHEA (Dehydroepiandrosterone)

• Role: A precursor to sex hormones, DHEA supplementation may benefit women with diminished ovarian reserve.
• Dosage: Typically, 25 mg three times a day.
• Note: Use DHEA only under medical supervision, as it can influence hormone levels significantly.

3. Vitamin D

• Role: Essential for hormone regulation, egg development, and overall reproductive health.
• Sources: While sunlight and food can provide vitamin D, supplementation may be necessary to correct deficiencies.
• Dosage: 2,000–4,000 IU per day, as recommended by your doctor.

4. Myo-Inositol

• Role: Promotes ovarian function, improves egg quality, and regulates menstrual cycles, particularly in women with PCOS.
• Dosage: 2–4 grams per day.
• Note: Often combined with D-chiro-inositol for improved results.

5. Omega-3 Fatty Acids

• Role: Reduces inflammation and supports overall ovarian health.
• Sources: Fish oil supplements are a common choice.
• Dosage: 1,000–2,000 mg of combined EPA and DHA daily.

6. Antioxidants

• Role: Protect eggs from oxidative stress and improve cellular health.

Common antioxidants include:

• Vitamin E: 400–800 IU daily.
• Vitamin C: 500–1,000 mg daily.
• Resveratrol: Found in grape skin extract, supports egg health.

7. Zinc

• Role: Essential for hormone production and ovarian health.
• Dosage: 15–30 mg daily, often included in prenatal vitamins.

8. Selenium

• Role: Protects eggs from oxidative stress and supports hormone balance.
• Dosage: 200 mcg daily.

9. Folate (Methylated Folate)

• Role: Improves egg quality and supports DNA synthesis in developing embryos.
• Dosage: 400–800 mcg daily, commonly found in prenatal vitamins.

10. Acetyl-L-Carnitine (ALC)

• Role: Improves mitochondrial function and reduces oxidative damage in eggs.
• Dosage:500–1,000 mg daily.

11. Magnesium

• Role: Helps regulate hormones and improves blood flow to reproductive organs.
• Dosage: 300–400 mg daily.

Important Notes

• Always consult a fertility specialist before starting any supplements. Self-prescribing can lead to imbalances or unintended side effects.
• Supplements are most effective when combined with lifestyle changes, including a balanced diet, regular exercise, stress management, and avoiding smoking or excessive alcohol consumption.
• Supplements work best as part of a comprehensive treatment plan tailored to individual fertility goals.

Yoga Asanas for Low AMH Levels: Boosting Fertility and Hormonal Balance

Low AMH (Anti-Müllerian Hormone) levels are often associated with reduced ovarian reserve, which can impact fertility. While no yoga asana or exercise can directly increase AMH levels, yoga can significantly support overall reproductive health by improving blood circulation to the ovaries, balancing hormones, reducing stress, and improving the function of the endocrine system. These factors can indirectly improve ovarian health and egg quality, supporting fertility.

Here are some yoga poses (asanas) that may be beneficial for women with low AMH levels:

1. Supta Baddha Konasana (Reclining Bound Angle Pose)

Benefits:

• Improves blood circulation to the pelvic region, helping to nourish the ovaries.
• Relieves stress and promotes hormonal balance.
• Opens up the hips and improves flexibility, which may support better reproductive health.

How to Do:

• Sit on the floor and bring the soles of your feet together, allowing your knees to fall open.
• Slowly lie back, placing your arms by your sides or extending them overhead.
• Hold the position for 5-10 minutes while breathing deeply.

2. Setu Bandhasana (Bridge Pose)

Benefits:

• Stimulates blood flow to the reproductive organs.
• Improves the function of the thyroid and adrenal glands, which regulate hormones.
• Relieves stress and anxiety, promoting better hormonal balance.

How to Do:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Press your feet into the ground and lift your hips toward the ceiling.
• Keep your arms by your sides, palms facing down, and hold for 30 seconds to 1 minute.
• Slowly lower your hips back to the floor and relax.

3. Viparita Karani (Legs-Up-The-Wall Pose)

Benefits:

• Promotes relaxation and helps reduce stress, which can affect fertility.
• Increases circulation to the pelvic area, nourishing the reproductive organs.
• Reduces the effects of anxiety and fatigue, which are common in women dealing with fertility issues.

How to Do:

• Sit next to a wall and gently lie back, bringing your legs up the wall.
• Keep your arms relaxed by your sides, palms facing upward.
• Hold the position for 10–15 minutes, breathing deeply and relaxing into the stretch.

4. Dhanurasana (Bow Pose)

Benefits:

• Improves blood flow to the reproductive organs, helping to increase ovarian health.
• Stimulates the endocrine system, which supports hormonal balance.
• Strengthens the core and back, contributing to overall well-being.

How to Do:

• Lie on your stomach with your arms extended by your sides and your legs together.
• Bend your knees and reach back to grab your ankles with your hands.
• Lift your chest and legs off the floor, bringing your body into a bow shape.
• Hold for 15-30 seconds and release slowly.

5. Ustrasana (Camel Pose)

Benefits:

• Opens up the chest and stimulates the thyroid, which helps regulate hormones.
• Improves blood circulation to the pelvic region, nourishing the ovaries
• Strengthens the back and promotes relaxation, reducing stress and anxiety.

How to Do:

• Kneel on the floor with your knees hip-width apart and your hands on your hips.
• Slowly lean back and reach your hands to your heels, arching your back.
• Keep your neck relaxed and avoid straining the back.
• Hold for 20-30 seconds, then gently return to the starting position.

6. Baddha Konasana (Bound Angle Pose)

Benefits:

• Stimulates blood flow to the pelvis and reproductive organs.
• Opens the hips, improving flexibility and enhancing the functioning of the ovaries.
• Promotes relaxation and reduces stress levels, supporting hormonal health.

How to Do:

• Sit on the floor and bring the soles of your feet together, allowing your knees to fall out to the sides.
• Hold your feet with your hands and gently press your knees towards the floor.
• Keep your back straight and hold the position for 1-2 minutes

7. Paschimottanasana (Seated Forward Bend Pose)

Benefits:

• Stimulates the ovaries and uterus, improving fertility.
• Calms the nervous system and reduces stress, which is beneficial for hormonal balance.
• Stretches the spine and improves flexibility, contributing to better overall health.

How to Do:

• Sit on the floor with your legs extended straight in front of you.
• Inhale and lengthen your spine, then exhale as you fold forward, reaching for your feet or legs.
• Keep your back as straight as possible and hold the stretch for 30 seconds to 1 minute.

8. Malasana (Garland Pose)

Benefits:

• Opens the hips and improves blood flow to the pelvic region, promoting ovarian health.
• Encourages deep breathing and helps reduce stress levels, improving hormonal balance.
• Helps with digestion, which can be impacted by stress.

How to Do:

• Start by standing with your feet slightly wider than hip-width apart.
• Squat down, keeping your feet flat on the ground and your heels touching the floor.
• Bring your palms together in front of your chest and press your elbows against your knees to deepen the stretch.
• Hold the pose for 30 seconds to 1 minute.

9. Ananda Balasana (Happy Baby Pose)

Benefits:

• Gently opens the hips and improves flexibility, which can contribute to better reproductive health.
• Relieves stress and promotes relaxation, which can be beneficial for fertility.
• Helps release tension in the lower back and pelvic area.

How to Do:

• Lie on your back and bring your knees toward your chest.
• Grab the outer edges of your feet with your hands, keeping your arms on the inside of your legs.
• Gently pull your feet toward the floor while keeping your back flat on the mat.
• Hold the position for 30 seconds, breathing deeply.

10. Savasana (Corpse Pose)

Benefits:

• Promotes complete relaxation and reduces stress, which is essential for hormone regulation.
• Helps restore energy and balance, calming the mind and body.
• Enhances overall well-being, which indirectly supports fertility.

How to Do:

• Lie flat on your back with your legs extended and arms by your sides, palms facing upward.
• Close your eyes and focus on deep, slow breathing.
• Hold the pose for 5–10 minutes, allowing your body to relax fully.

 

While yoga cannot directly increase AMH levels, it offers numerous benefits that can support overall reproductive health and improve fertility. Regular practice of the asanas mentioned above can help reduce stress, improve blood circulation to the ovaries, and balance hormones, all of which are important for maintaining a healthy reproductive system. It’s important to approach fertility from a holistic perspective, combining yoga with a balanced diet, regular exercise, and proper medical care to enhance fertility outcomes. Always consult with your healthcare provider before starting a new exercise or wellness routine, especially if you have any underlying health conditions.