Foods to Increase AMH Levels: What a Functional Dietitian Wants You to Know

If you've just gotten a low AMH result back and immediately searched "foods to increase AMH levels," you're not alone — and you're in the right place. As a functional dietitian specializing in fertility and ovarian reserve, I get this question from clients constantly. Here's the honest, evidence-based answer: no single food will dramatically raise your AMH, but specific dietary patterns and nutrients can modestly support ovarian reserve, egg quality, and your overall chances of conceiving.

Let's break down exactly what the research shows — and what's just wellness-industry noise.

What Is AMH and Why Does It Matter for Fertility?

Anti-Müllerian hormone (AMH) is produced by the small follicles in your ovaries and is used as a marker of ovarian reserve — essentially, an estimate of how many eggs you have remaining. It's one of the most commonly ordered fertility labs, which is exactly why "low AMH" diagnoses have become so common and so anxiety-inducing.

Here's what most fertility clinics don't spend enough time explaining: AMH is a helpful data point, but it isn't destiny. Regular ovulation and egg quality often matter more for natural conception than the AMH number alone. That distinction matters, because it changes the goal — from "chasing a number" to "building the healthiest hormonal and metabolic environment possible."

This is exactly the kind of root-cause reframing I walk clients through in fertility nutrition coaching — because a lab value without context can send you down the wrong path entirely.

Can You Really Increase AMH With Food?

Short answer: modestly, yes — under the right conditions. You cannot regenerate eggs or reverse ovarian aging with diet. But research increasingly shows that specific eating patterns and nutrient repletion can support the follicular environment enough to move AMH in a meaningful direction for some women, alongside improving the egg quality within your existing reserve.

The Best-Evidenced Dietary Pattern: The "Profertility Diet"

The strongest data doesn't point to a single superfood — it points to an overall dietary pattern. A cross-sectional study from the Lifestyle and Ovarian Reserve (LORe) cohort found that women with higher adherence to a "profertility diet" — rich in whole grains, soy, seafood, low-pesticide produce, and supplemental folic acid, B12, and vitamin D — had significantly higher AMH and antral follicle counts than women with the lowest adherence, particularly among those with a BMI of 25 or above.

What this looks like on your plate:

• Whole grains instead of refined carbohydrates

• Seafood and soy in regular rotation

• Produce chosen with pesticide load in mind (a practical Dirty Dozen approach)

• Adequate folate, B12, and vitamin D intake

Antioxidant-Rich Foods for Ovarian Health

Oxidative stress is one of the primary drivers of follicular decline and ovarian aging. Berries, leafy greens, citrus fruits, and other deeply pigmented produce supply the polyphenols and vitamins that help protect ovarian cells from that damage. I recommend getting antioxidants from food first — whole-food sources tend to work synergistically in ways isolated supplements can't fully replicate.

Vitamin D and AMH

Several studies link adequate vitamin D status to modestly higher AMH and improved embryo quality. If you're not getting regular sun exposure, fatty fish, or fortified foods, vitamin D deficiency is worth testing and correcting regardless — the benefits extend well beyond fertility.

Omega-3 Fatty Acids

Fatty fish like salmon and sardines, along with walnuts and flax, support the anti-inflammatory terrain ovarian tissue needs to function well. This fits within the broader pro-fertility dietary pattern rather than acting as a standalone AMH fix.

Folate for Ovarian Reserve

Higher folate intake — through food and supplementation — has been associated with modestly improved ovarian reserve markers. Leafy greens, legumes, and liver are strong food sources, alongside a well-formulated prenatal with methylated folate.

What About Supplements for Low AMH?

This is where I want you to slow down and read carefully, because the internet loves to skip the nuance.

A 2025 systematic review and meta-analysis pooling 16 studies and nearly 2,800 women with diminished ovarian reserve found that oral nutritional supplementation — including CoQ10 — produced a statistically significant, though modest, increase in AMH levels, along with improved clinical pregnancy rates. CoQ10 showed some of the more consistent results across the pooled data. A separate small retrospective study found that targeted micronutrient supplementation was associated with higher serum AMH and improved ovulation frequency, though researchers noted more evidence is needed before this becomes standard practice.

DHEA also comes up often in this conversation; however, DHEA is a hormone precursor, not a nutrient, and dosing it without labs and clinical supervision can backfire, particularly for anyone with a PCOS-pattern androgen profile. Be sure to work with a practitioner when considering DHEA.

My general framework with clients:

1. Food and foundational nutrient status first

2. Targeted supplementation (CoQ10, vitamin D if deficient, a quality prenatal) second

3. Other lab-guided, provider-supervised protocols third

The Bigger Picture on Low AMH

None of this turns back the clock on ovarian aging — I never want to sell you false hope on that front. What a targeted nutrition approach can do is support the healthiest possible environment for the eggs you have, improve the metabolic and inflammatory terrain egg quality depends on, and in some cases, modestly support the AMH number itself.

If you're navigating a low AMH diagnosis, the most productive question usually isn't "what food will fix this" — it's "what's my full root-cause picture," including inflammation, blood sugar regulation, thyroid function, and stress physiology. That comprehensive view is exactly what I dig into with clients inside my 1:1 fertility nutrition program, where we use functional lab testing to build a plan around your unique biochemistry — not a generic list of "AMH foods."

Frequently Asked Questions

Can you increase AMH levels naturally? You may be able to modestly support AMH through targeted nutrition, a profertility dietary pattern, and correcting nutrient deficiencies.

What foods are best for low AMH? Whole grains, seafood, soy, antioxidant-rich produce, vitamin-D-rich foods, and omega-3 sources (like fatty fish and walnuts) all have research support for ovarian reserve and egg quality.

Does CoQ10 really help AMH? Research, including a 2025 meta-analysis of 16 studies, shows CoQ10 supplementation is associated with a statistically significant, modest increase in AMH and improved pregnancy rates in women with diminished ovarian reserve.

Is DHEA safe to take for low AMH? DHEA is a hormone precursor that should only be used under practitioner supervision with lab monitoring, especially for anyone with elevated androgens or PCOS.

Ready to Get a Personalized Plan for Your AMH and Fertility?

A blog post can only take you so far — your biochemistry, labs, and root causes are unique to you. If you're ready to move beyond generic advice and build a targeted, evidence-based plan to support your fertility, explore fertility nutrition coaching with Healthfully Nourished and let's get to the root of what your body actually needs.

This post is for educational purposes and isn't a substitute for individualized medical or nutrition care. If you're working through fertility or ovarian reserve concerns, work with a practitioner who can review your labs and history directly.