Anti-Müllerian Hormone (AMH) is a protein hormone produced by the granulosa cells surrounding the small, growing follicles within the ovaries. This hormone plays a role in regulating the recruitment of primordial follicles, which are the resting egg cells, into the growing pool. Because AMH is secreted by these growing follicles, its level in the blood is widely used as a reliable marker to estimate a woman’s “functional ovarian reserve,” essentially indicating the remaining quantity of eggs. A lower AMH level suggests a reduced pool of remaining follicles.
Understanding AMH Levels and What They Indicate
AMH testing provides a snapshot of the remaining egg supply, which is a significant factor in reproductive planning. The hormone levels naturally decline with age, reflecting the gradual exhaustion of the primordial follicle pool. A low AMH level suggests a diminished ovarian reserve, meaning fewer eggs are available for retrieval during procedures like In Vitro Fertilization (IVF). For women over 25, the AMH level is inversely correlated with age, making it an important indicator of a woman’s biological reproductive timeline.
While AMH is a strong predictor of the number of eggs that might be retrieved in an IVF cycle, it does not reliably predict the quality of those eggs or the chance of natural conception. The results of an AMH test are most clinically valuable when used to help predict the ovarian response to stimulation in assisted reproductive technologies. External factors like the use of hormonal contraceptives can temporarily suppress AMH production, leading to a drop in measured levels that is not a true reflection of the egg count.
Dietary and Nutritional Interventions
Nutrition plays an indirect yet powerful role in supporting the follicular environment and egg health. Adopting an anti-inflammatory dietary pattern, such as the Mediterranean diet, can help reduce the overall oxidative stress that may damage developing follicles. These diets emphasize whole grains, legumes, fatty fish, nuts, seeds, and an abundance of colorful fruits and vegetables.
Key nutrients are necessary to protect the ovarian cells from damage. Antioxidants, like those found in berries and dark leafy greens, combat the oxidative stress that can compromise egg viability. Omega-3 fatty acids, commonly found in fatty fish like salmon and walnuts, are associated with improvements in egg quality and may help delay ovarian aging. Folate, or folic acid, is also crucial for DNA synthesis and repair in the developing egg cells.
Lifestyle Factors Affecting Ovarian Health
Beyond diet, several lifestyle factors can influence the environment where eggs mature. Chronic, unmanaged stress elevates cortisol levels, and this stress hormone can interfere with the delicate balance of reproductive hormones necessary for follicular development. Engaging in stress-reducing activities like mindfulness or light exercise helps regulate these hormonal imbalances, thereby supporting ovarian function.
Moderate physical activity supports hormonal balance and weight management, but excessive high-intensity training may increase cortisol and potentially lead to a decrease in AMH levels. Adequate, restorative sleep is necessary for cellular repair and hormonal regulation, which contributes to maintaining a healthy ovarian environment.
Minimizing exposure to environmental toxins is also important, as endocrine-disrupting chemicals like Bisphenol A (BPA) and phthalates have been shown to negatively impact ovarian health and AMH production.
The Reality of Improving AMH: Quantity vs. Quality
The current scientific consensus is that it is difficult, if not impossible, to significantly increase the number of eggs remaining, which the AMH level primarily reflects. AMH is a quantitative marker, representing the size of the existing follicle pool. Instead of focusing on raising the AMH number, the goal shifts to enhancing the quality of the eggs that are already present, which is the true determinant of a successful pregnancy. Egg quality relates to the health of the egg’s internal components, especially the mitochondria, which are the cell’s energy powerhouses. Supplements are often used as a targeted strategy to support this quality, but they should only be implemented under the guidance of a healthcare professional.
Coenzyme Q10 (CoQ10), a potent antioxidant, is frequently recommended because it directly supports mitochondrial function and energy production in ovarian cells, which is particularly beneficial for women over 35. Dehydroepiandrosterone (DHEA) is a hormone precursor that has been associated with improved ovarian responsiveness and egg yield in women diagnosed with diminished ovarian reserve. Myo-inositol, a compound related to B-vitamins, is known to improve insulin sensitivity and support egg quality, especially in women with Polycystic Ovary Syndrome (PCOS).