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Although AMH levels provide some knowledge regarding the number of eggs you have, they do not test the quality of your eggs. There are also ways to support your ovarian health, enhance egg quality, and give your body the best possible chances.
Let’s walk through some steps you can take.
Understanding AMH – What Does It Mean?
The little follicles in your ovaries produce AMH or Anti-Mullerian Hormone. It serves as an indicator of ovarian reserve, i.e., the number of eggs remaining in the body.When your AMH is low, this implies that you may have fewer eggs. But there is one thing to remember: a good egg is all you need to conceive. Therefore, you can still become pregnant despite having a low AMH level, provided you take care of your ovaries.
1. Focus on a Fertility-Friendly Diet
Your diet plays a big role in how your body functions, including your ovaries. Here are some basic dietary tips that may help:- Eat more antioxidants: Include foods like berries, spinach, walnuts, and green tea. This helps reduce damage to your eggs caused by oxidative stress.
- Get enough protein: Include plant-based proteins like lentils, beans, tofu, and some lean animal sources like chicken and eggs.
- Healthy fats are important: Omega-3s from flaxseeds, walnuts, and fish can improve hormonal balance.
- Avoid too much sugar and processed food: These can lead to hormonal imbalances and affect egg quality.
2. Manage Stress and Prioritise Sleep
When you're under constant stress, your body produces more cortisol (the stress hormone), which can affect your reproductive hormones and ovarian function.To manage stress:
- Try deep breathing exercises, yoga, or gentle stretching.
- Consider meditation or listening to calming music regularly.
- Spend time in nature or take small breaks during your day.
Also, aim for 7–8 hours of good-quality sleep every night. Your body needs rest to repair, balance hormones, and support fertility.
3. Maintain a Healthy Weight
Your body weight can directly impact your hormone levels. If you’re underweight or overweight, it may disturb your ovulation and egg health.Try to maintain a BMI between 18.5 and 24.9, which is generally considered healthy. Regular walking, home workouts, or light exercise for 30 minutes a day can help you manage your weight and improve blood circulation to your reproductive organs.
4. Say No to Smoking, Alcohol, and Toxins
If you smoke, now is a good time to quit. Smoking has been shown to damage eggs and reduce fertility, especially in women with already low AMH.Limit or avoid:
- Alcohol
- Caffeine in large amounts
- Exposure to chemicals and plastics, especially BPA, is found in some water bottles and food containers
5. Consider Fertility-Boosting Supplements (Only After Medical Advice)
Some supplements are believed to help with egg quality and hormone balance. But always consult your doctor before starting any of these. Common supplements that may support ovarian health include:- CoQ10 (Coenzyme Q10): Supports cell energy and may improve egg quality
- Vitamin D: Low levels are common and can affect reproductive health
- DHEA (Dehydroepiandrosterone): Sometimes prescribed in low doses to women with low AMH
- Folic acid: Essential for women trying to conceive
Please do not self-prescribe. Your doctor or fertility specialist will guide you on what your body needs.
6. Explore Ayurveda or Natural Therapies (with Care)
Some women explore Ayurvedic treatments, acupuncture, or herbal medicines to support their fertility. If you choose this route:- Make sure you consult a qualified practitioner.
- Let your fertility doctor know about any herbs or treatments you’re trying.
- Understand that while natural therapies may help with relaxation and hormone balance, they should not replace medical guidance.
7. Track Your Ovulation and Menstrual Cycle
Even with low AMH, you may still be ovulating regularly. Tracking your cycle can help you identify your fertile window.You can:
- Use a period tracker app
- Monitor your basal body temperature (BBT)
- Observe cervical mucus changes
- Try ovulation predictor kits (OPKs)
8. Talk to a Fertility Specialist
It’s important to remember that low AMH isn’t the only factor that determines your fertility. Your age, lifestyle, medical history, and other hormone levels also matter.If you’re under 35 and have been trying for over a year, or over 35 and trying for over 6 months, it’s a good idea to consult a fertility expert. They may suggest:
- Fertility testing for both partners
- Lifestyle changes
- Medications or treatment options like IVF, IUI, or egg freezing
A low AMH diagnosis may feel discouraging at first, but it’s not the end of your fertility journey. By making healthier lifestyle choices, understanding your cycle, and working closely with your doctor, you can still give yourself a strong chance at conception. Remember, you still have control over your health, your mindset, and your next steps.
FAQs on How to Take Care of Your Ovaries If Your Egg Count Is Low
- Can I get pregnant naturally with low AMH?
A: Yes, many women with low AMH do conceive naturally. While your egg count may be lower, the focus should be on improving egg quality and timing intercourse during your fertile window. - Is IVF the only option for low AMH?
A: No, IVF is one of the options, but not the only one. Depending on your age and other fertility factors, your doctor may suggest trying naturally, using fertility medications, or exploring IUI. - How often should I check my AMH levels?
A: There’s no need to check AMH frequently unless advised by your doctor. It's usually done once during fertility testing to assess ovarian reserve. Your treatment or lifestyle decisions should be based on overall fertility health, not just one number.
