Which food increase amh levels

Rajasthan Healthy Foods
Apr 7, 2024
4 min read

In today’s episode of Nourish, the focus is on how to increase AMH levels through proper nutrition. AMH, or antimullarian hormone, is a hormone produced by the small follicles in the ovary that have not yet matured into eggs. Having a low AMH reading suggests a reduced egg count, which can make conceiving more challenging. However, it’s important to note that only one healthy egg is needed for pregnancy. If you have polycystic ovarian syndrome (PCOS), your egg count and AMH levels may be higher than normal. This blog will provide you with three nutrition tips that can help increase your AMH levels.

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💡 Tip 1: Get Enough Vitamin D and Eat these foods

Research consistently shows that women with low vitamin D levels tend to have lower AMH levels compared to those with healthy vitamin D levels. Vitamin D plays a vital role in egg survival and growth. While some foods like salmon and eggs contain a small amount of vitamin D, the majority of our vitamin D comes from sunlight. To meet the daily vitamin D requirements, aim for ten minutes of direct sunlight or 30 minutes outdoors on a cloudy day. If you haven’t had your vitamin D levels checked in a while, it’s a good idea to consult your doctor for a test.

To potentially increase Anti-Müllerian Hormone (AMH) levels, incorporating certain foods into your diet can be beneficial. Here are six foods along with a brief discussion on how each might support reproductive health:

Berries (Strawberries, Blueberries, Raspberries): These fruits are packed with antioxidants, which help protect ovarian function and may contribute to improved AMH levels. They’re also rich in vitamin C and folic acid, crucial for hormonal balance and egg quality.
Nuts and Seeds (Almonds, Walnuts, Flaxseeds): Offering a healthy dose of omega-3 fatty acids, nuts and seeds can enhance ovarian reserve. They’re also a good source of vitamin E, an antioxidant important for reproductive health.
Leafy Greens (Spinach, Kale, Swiss Chard): Loaded with folic acid, iron, and calcium, leafy greens support fertility and might positively affect AMH levels. The antioxidants present in them also aid in maintaining ovarian health.
Fatty Fish (Salmon, Mackerel, Sardines): The omega-3 fatty acids in fatty fish are known for their hormonal balancing properties and could help increase AMH levels. Consuming fatty fish regularly is linked with improved egg quality.
Whole Grains (Quinoa, Brown Rice, Oats): These are important for regulating blood sugar levels and improving reproductive health due to their high fiber and B-vitamin content. Maintaining balanced insulin levels is key for healthy ovarian function.
Eggs: A prime source of vitamin D and essential fatty acids, eggs are crucial for maintaining healthy AMH levels. They also contain antioxidants that protect eggs from damage and support fertility.

Including these foods in your diet may aid in boosting reproductive health by potentially increasing AMH levels. Remember, though, that dietary changes are just one part of a comprehensive approach to fertility. Consulting with healthcare professionals for tailored advice is advisable.

💡 Tip 2: Maintain a Healthy Weight

If you’re overweight, losing weight can have a positive impact on your AMH levels. Although losing weight can be challenging, especially when preparing for an expensive IVF cycle, it’s essential to do so in a healthy way. Studies suggest that even significant weight loss may not increase egg count or AMH levels if a nutritious diet is not followed. It’s crucial to meet all your nutrition requirements while losing weight.

💡 Tip 3: Engage in Regular Exercise

Regular exercise can be beneficial for women who are overweight or have PCOS. While there isn’t enough research to determine the exact amount of exercise needed, a study showed promising results with 45-minute walks three times a week for twelve weeks. Consider exercising outdoors to potentially get some vitamin D at the same time. Interestingly, the study that yielded positive results was conducted indoors, highlighting the importance of regular physical activity regardless of the setting.

FAQs

Q: How long does it take to see results from these strategies?

A: The time required to see results may vary for each individual. It’s essential to be patient and consistent with implementing these strategies into your lifestyle. Consult with a healthcare professional to monitor your progress and make necessary adjustments.

Q: Can these strategies help women with normal AMH levels?

A: While these strategies are known to be beneficial for women with low AMH levels, they can also contribute to overall reproductive health. Maintaining adequate vitamin D levels, a healthy weight, and engaging in regular exercise can support fertility and general well-being.

Q: Are there any other factors that affect AMH levels?

A: Yes, there are several factors that can influence AMH levels, including age, genetics, underlying medical conditions, and certain medications. It’s best to consult with a healthcare professional for a comprehensive assessment and personalized recommendations.

Conclusion

Increasing AMH levels is possible with the right nutrition strategies. Ensuring adequate vitamin D intake, maintaining a healthy weight, and engaging in regular exercise can positively impact AMH levels. Remember, these strategies are not only beneficial for women with low AMH levels but also contribute to overall reproductive health. It’s important to be patient and consistent while implementing these strategies into your lifestyle. If you have any concerns or questions, it’s always best to consult with a healthcare professional for personalized guidance. Start making these positive changes today and take control of your reproductive health!

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