In times like this, before you plan to consult a doctor, there are some things you can do to improve your chances of getting pregnant. If your AMH test has shown lower levels of Anti-Mullerian hormone, then the dietary tips listed here can help you improve your egg quality naturally.
Becoming a mother is one of the most delightful experiences a female can experience. It is a beautiful feeling that every woman celebrates by bringing another human being to life.
However, not being able to conceive can prevent you from experiencing motherhood. Environment, genetics, and daily routine are the common factors that may have an impact on this.
Normal AMH Level According to Age
The AMH levels decrease as you age. And, when a female hits 35, they are left with really low levels of AMH, hence less ovarian reserve.
Here is the average level of Anti-Mullerian hormone in AMH test for women as per their age;
- 25 years old – 3.0 ng/mL
- 30 years old – 2.5 ng/mL
- 35 years old – 1.5 ng/mL
- 40 years old – 1 ng/mL
Tips to Increase AMH Levels Naturally
The dietary tips explained here benefit women with low AMH levels or any other problem that causes difficulty conceiving.
It is naturally possible to increase AMH levels through diet. Consuming a vitamin D diet can boost your blood’s AMH levels. Add the foods listed here to your diet for higher AMH levels.
Take Vitamin D
The first nutrient to add to your diet plan for increasing AMH levels is Vitamin D. Vitamin D maintains the average AMH level in your blood by regulating the granulose cells quantity. You can take sunbathe once a day for 10-15 minutes for natural Vitamin D.
Some foods that are rich in Vitamin D are;
- Dairy products (such as; milk and cheese)
- Soybeans
- Fish (salmon)
- Eggs
- Oranges
Add More Healthy Carbs
You don’t have to limit your carbs intake if you want higher AMH levels for getting pregnant. Make sure to choose the right and healthy kind of carb foods. To maintain a healthy reproduction system, cut out sugar and add more insulin and glycemic-rich food.
- Include whole grains and green vegetables (spinach) in your diet.
- Decrease the intake of processed carbs, such as bread, pasta, and pastries.
- Eat more beans and lentils.
- Switch to brown rice and oatmeals
- Eat fruits like pumpkin, sweet potato, apple, banana, grapes, and beet.
Consume Omega-3
Eating trans-fat food can lead to dry skin, brittle hair, inflammatory conditions, fatigue, and irregular periods. And you don’t want any of these conditions if you try to conceive.
We recommend switching from trans-fat food to omega-3-rich food. Omega-3 is a healthy fat substitute that helps regulate optimal reproductive health. Here is a list of food rich in Omega-3;
- Fishes like tuna, lobster, salmon, mackerel, and cod
- Nuts and seeds, including chia seeds, walnuts, and pistachios
- Olive oil, walnut oil, flaxseed oil, or soybean oil
- Spinach, collard green, and kale.
Final Words
We suggest following these diet tips for at least a month for higher AMH levels in your next AMH test. Moreover, cutting out sugar-sweetened drinks and soft beverages can help with the AMH level. And, if you are trying to get pregnant, the best alternative for these soft drinks is full-fat milk.
