Boost Your Ovarian Reserve Naturally: Foods That Support AMH Levels
Boost Your Ovarian Reserve Naturally: Foods That Support AMH Levels
When you're trying to conceive or planning for future fertility, your doctor might mention something called AMH — Anti-Müllerian Hormone. This hormone is a key marker of your ovarian reserve, meaning how many eggs you have left.
Low AMH levels can make women feel anxious, especially when facing infertility or age-related decline in egg quality. But there's hope — nutrition and Ayurvedic support can help improve your ovarian health and optimize your reproductive potential.
Let’s explore the top AMH-boosting foods, herbs, and holistic tips to naturally nourish your fertility.
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What is AMH and Why Does It Matter?
Anti-Müllerian Hormone (AMH) is produced by small follicles in your ovaries. High levels usually indicate a healthy egg count, while low levels suggest a declining ovarian reserve.
Though AMH can’t be “increased” like blood sugar or vitamin levels, you can support the health of your eggs and follicles — which in turn promotes better AMH function and reproductive outcomes.
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Best Foods to Support AMH Levels and Ovarian Health
1. Avocados
Packed with healthy fats, vitamin E, and potassium — avocados nourish hormone production and support egg cell membranes.
2. Eggs
Egg yolks are rich in choline, vitamin D, and cholesterol — all essential for healthy hormone levels and follicle development.
3. Nuts & Seeds (Almonds, Walnuts, Pumpkin Seeds)
Rich in zinc, selenium, omega-3s, and vitamin E — nutrients that protect eggs from oxidative stress.
4. Leafy Greens (Spinach, Methi, Kale)
Provide folate, iron, and antioxidants that support ovulation and cellular energy in ovaries.
5. Berries (Blueberries, Amla, Strawberries)
High in antioxidants like vitamin C and polyphenols that protect your eggs from age-related decline.
6. Fatty Fish (Salmon, Sardines)
Rich in omega-3s that reduce inflammation and support hormone sensitivity at the ovarian level.
7. Quinoa & Whole Grains
Packed with plant protein, iron, and B vitamins — these balance blood sugar and support hormonal health.
8. Beetroot
Contains betaine, iron, and nitric oxide — which improve blood flow to reproductive organs and support follicle health.
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Ayurvedic Perspective: Herbs & Foods to Nourish Ovarian Reserve
In Ayurveda, low AMH is linked to low Ojas (vital energy), aggravated Vata, and Shukra dhatu (reproductive tissue) weakness. These remedies help:
Ayurvedic Fertility Support:
Shatavari – Rejuvenates female reproductive system and promotes egg health
Ashwagandha – Reduces cortisol, balances hormones, supports egg maturation
Gokshura – Improves ovary response and vitality
Guduchi (Giloy) – Enhances immunity and supports detoxification
Nourishing Rasayana Foods:
Warm ghee with dates, almonds, and saffron
Milk with turmeric and nutmeg before bedtime
Moong dal khichdi with ghee — grounding and nourishing to reproductive tissue
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Foods to Avoid When Supporting AMH
Processed sugar and trans fats
Caffeine (in excess)
Refined carbs and junk food
Excess alcohol and smoking
Overeating cold, raw, or leftover foods (which increase Vata)
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Lifestyle Tips to Enhance Egg Quality & AMH Naturally
Sleep by 10 PM – supports hormone repair and melatonin production
Practice yoga and pranayama – reduce cortisol, support blood flow to ovaries
Avoid overexercising – intense workouts may lower fertility hormones
Stay emotionally balanced – stress hormones can suppress ovarian response
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Final Thoughts
Your AMH levels don’t define your fertility — but your daily food and lifestyle choices can make a big difference in egg health, hormone balance, and long-term reproductive vitality.
Give your body what it needs: real food, rest, rhythm, and Ayurvedic nourishment.
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Worried about low AMH or fertility issues?
Get a custom plan to improve egg quality, balance hormones, and nourish your natural fertility — at any age.
@doctorzebanaaz
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