Anti-Müllerian Hormone (AMH) is a hormone produced by the ovaries. It reflects the ovarian reserve or the remaining egg supply. While AMH levels naturally decline with age.
Here is the key points you can do to Increasing of amh hormone levels.
Increasing of amh hormone levels by Nutrition and Supplements
- Eat a nutrient-dense diet:
- Incorporate plenty of antioxidants like vitamins C and E. Add zinc and selenium to fight oxidative stress. These elements can improve egg quality.
- Include healthy food like avocados, olive oil, nuts, and seeds. Also, consume omega-3 fatty acids found in fish like salmon or flaxseeds.
- Focus on low glycemic index (GI) foods and reduce sugar to stabilize insulin levels.
- Supplements to consider:
- DHEA (Dehydroepiandrosterone): A hormone precursor. Some studies suggest it can improve ovarian role and AMH levels. This is especially true for women with low ovarian reserve.
- CoQ10 (Coenzyme Q10): Supports cellular energy and egg quality.
- Vitamin D: Deficiency has been linked to lower AMH levels.
- Myo-Inositol: Helps with insulin sensitivity and can support ovarian health, especially in women with PCOS.
Increasing of amh hormone levels by Lifestyle Changes
- Manage stress levels: High stress increases cortisol, which can affect reproductive hormone balance. Try yoga, meditation, deep breathing, or acupuncture to reduce stress.
- Get quality sleep: Aim for 7–8 hours of good-quality sleep each night to support hormone regulation.
- Avoid smoking and alcohol: Smoking is particularly harmful to ovarian health and accelerates the decline of ovarian reserve.
- Keep a healthy weight: Both obesity and being underweight can negatively impact hormone levels. Aim for a balanced BMI.
- Exercise moderately: Overexercising can decrease AMH levels, so focus on moderate, regular physical activity.
Manage Underlying Conditions
- If you have PCOS or other hormonal imbalances, managing these conditions through diet, lifestyle, or medications can help.
- Tackle autoimmune issues or thyroid disorders, as these can also impact fertility.