Nutrition Strategies To Boost Fertility with Low AMH
Navigating the journey to conception with a low AMH (Anti-Müllerian Hormone) level can be challenging, but with the proper nutrition and lifestyle changes, you can improve egg health, slow down ovarian aging and increase your chances of a successful pregnancy.
In this blog, you’ll discover essential strategies, from key nutrients to lifestyle modifications, to support your fertility journey with low AMH.
What is AMH, and Why is it Important for Fertility?
AMH is produced by small follicles in the ovaries and serves as a marker for ovarian reserve, which reflects the number of eggs a woman has left. Low AMH typically indicates a diminished egg supply, making conception more challenging. However, while low AMH suggests reduced fertility, it doesn’t mean pregnancy is impossible
The Impact of Low AMH and Ovarian Aging
Women are born with around 1-2 million immature eggs, but by puberty, this number declines to 300,000-500,000. This reduction in eggs occurs due to ovarian follicular atresia, which leads to the gradual degeneration and loss of ovarian follicles, which house the immature eggs.
Over time, factors like age, environmental toxins, and lifestyle choices accelerate ovarian aging, reducing egg quantity and quality. This process is especially concerning after age 35, when fertility begins to decline more rapidly.
Environmental pollutants, poor diet, and elevated oxidative stress can accelerate ovarian aging and declining female fertility. Studies show that up to 10% of women may experience this egg depletion at an even faster rate.
AMH Level in Women with PCOS
Interestingly, in women with Polycystic Ovary Syndrome (PCOS), AMH level is often significantly higher than in those without the condition. This is because women with PCOS tend to have a higher number of small follicles in their ovaries, which produce AMH.
As a result, AMH level in women with PCOS can be two to three times higher than the normal range. However, despite having more follicles, ovulatory dysfunction common in PCOS can still make conception difficult.
How to Slow Down Ovarian Aging with Low AMH
While reversing ovarian aging or increasing the AMH level is impossible, several strategies can help slow the process and improve egg health. You can support your fertility through proper nutrition and lifestyle changes.
1. Sufficient vitamin D level
Research has shown a link between low vitamin D level and reduced AMH level, which can impact ovarian reserve and fertility.
Since it’s difficult to get enough vitamin D from sunlight alone, particularly in regions with limited exposure, incorporating vitamin D-rich foods like fatty fish, egg yolks, and fortified dairy into your diet is crucial. Additionally, consider supplements after consulting with your healthcare provider to maintain optimal vitamin D level, which can support reproductive health.
2. Getting Enough Folate
Folate is essential for DNA synthesis and cell division, making it critical for fertility and pregnancy. Additionally, research has shown that higher dietary folate intake and folic acid supplementation are associated with increased chances of conception.
Some foods naturally rich in folate include:
- Liver (in moderation)
- Black beans, lentils, chickpeas, peanuts, hazelnuts, sunflower seeds
- Seaweed, spinach, asparagus, broccoli, Brussels sprouts, lettuce
- Avocado
While the liver is a natural source of folate, limiting its intake during pregnancy is essential due to its high vitamin A content (in retinol form), which can increase the risk of birth defects if consumed in excess.
To reduce the risk of birth defects, it’s recommended that all women of reproductive age take 500 micrograms (mcg) of folic acid supplement daily for at least one month before pregnancy until the first trimester of pregnancy.
3. Limit Saturated And Trans fats:
Saturated and trans fats, commonly called “unhealthy fats,” have been associated with adverse effects on female fertility and overall health.
Trans fats, in particular, have been linked to insulin resistance, impaired ovulatory function, and infertility. Foods high in trans fat include:
- Deep-fried foods
- Biscuits, cakes and pastries
- Butter
- Takeaway foods, such as burgers, pizza and hot chips
- Foods that contain ‘hydrogenated oils’ or ‘partially hydrogenated vegetable oils on the ingredients list
Similarly, a high intake of saturated fats has been linked to increased inflammation within the body, potentially impeding oocyte (egg cells) development. Foods high in saturated fats include:
- Fatty meat
- The skin on poultry
- Processed or deli meats such as salami, ham and bacon
- Butter
- Coconut oil
- Palm oil
- Lard, ghee, copha, dripping
- Cream
- Ice-cream
- Processed foods like biscuits, cakes, pastries, pies and takeaway meals
4. Minimise The Exposure To BPA
Bisphenol-A (BPA) is a harmful chemical commonly found in plastics and resins, particularly in food and beverage packaging. Emerging studies have shown that exposure to BPA can negatively impact female reproductive health by reducing egg quality and interfering with egg maturation, which can hinder fertility.
To reduce your exposure to BPA, consider the following tips:
- Avoid using plastic containers for storing or heating food. Instead, opt for glass or stainless steel food containers.
- Do not microwave food in plastic containers or use plastic wrap, as heat can cause BPA to leach into your food.
- Limit your consumption of canned beverages and foods. Many cans are lined with BPA-containing materials. Choose fresh or glass-packaged alternatives whenever possible.
5. Maintaining A Healthy Weight
Maintaining a healthy weight is crucial for optimising fertility. Both underweight and overweight women may experience hormonal imbalances that impact ovulation.
One study found that a very low-calorie diet could increase AMH level in women, but long-term drastic weight loss, especially after bariatric surgery, may reduce AMH beyond the typical age-related decline.
To learn more about including fertility-enhancing foods in your diet, read our previous blog post here.
Bottom Line:
- AMH is a key indicator of ovarian reserve, providing insight into the remaining supply of eggs.
- Low AMH doesn’t necessarily predict your ability to conceive, as egg quality is just as important as quantity.
- Ensure adequate intake of essential nutrients like vitamin D, folate, and healthy fats, limit exposure to environmental toxins like BPA, and maintain a healthy weight to enhance your chances of achieving pregnancy.
