Many women search for ways to increase AMH levels naturally. This is understandable, especially when planning pregnancy or reviewing fertility test results.

AMH, or anti-Müllerian hormone, is a marker of ovarian reserve. It reflects the number of small growing follicles in the ovaries.

The key point is important: there is no proven way to dramatically increase AMH. However, some lifestyle factors may help protect ovarian health and reduce avoidable decline.

On this page

• What AMH actually means
• Can AMH be increased?
• What may help protect AMH
• Vitamin D and AMH
• What does not reliably work
• When to test AMH
• Frequently asked questions
• References

What AMH actually means

AMH is produced by small developing follicles in the ovaries. That is why it is used as a marker of ovarian reserve.

In simple terms, AMH gives an indication of the remaining pool of small follicles. It does not directly tell you whether you can conceive naturally this month.

AMH reflects egg quantity more than egg quality. That is why it should always be interpreted alongside age, symptoms, menstrual pattern, and clinical history.

Can AMH be increased?

Current evidence does not show any reliable method to significantly increase AMH levels. The more realistic goal is preserving ovarian reserve and avoiding factors that may worsen decline.

Some interventions may influence AMH slightly in certain groups, but there is no treatment or supplement that consistently raises AMH in all women.

What may help protect AMH

Although AMH cannot be reliably boosted, certain lifestyle choices may help protect ovarian health.

• Stop smoking: smoking is one of the clearest modifiable factors linked with lower AMH.
• Maintain a healthy weight: very high or very low body weight may negatively affect reproductive health.
• Choose moderate exercise: regular activity is sensible, but excessive exercise may be counterproductive in some women.
• Eat a balanced diet: focus on protein, fibre, fruit, vegetables, and healthy fats.
• Correct nutrient deficiencies: this is especially relevant if vitamin D is low.
• Reduce chronic stress and improve sleep: these support general hormonal health.

These steps are best thought of as ways to support ovarian function, not as guaranteed methods to raise AMH.

Vitamin D and AMH

Vitamin D is one of the most discussed supplements in relation to AMH. Research suggests it may affect AMH differently depending on the woman being studied.

Some studies found that vitamin D supplementation was associated with increased AMH in ovulatory women without PCOS. Other studies showed different results in women with PCOS.

This means vitamin D is not a universal solution for low AMH. It may still be worth correcting if you are deficient, but it should not be viewed as a guaranteed AMH booster.

What does not reliably work

Be cautious with online claims that promise quick improvements in AMH.

• “Boost AMH in days”
• “Reverse ovarian ageing naturally”
• “Guaranteed AMH increase”
• “One supplement fixes low AMH”

These claims are not supported by strong evidence. A realistic and medically accurate goal is preservation, planning, and proper interpretation of your result.

When should you test AMH?

An AMH test may be useful if:

• you are planning pregnancy
• you want to understand ovarian reserve
• you are considering egg freezing
• you have irregular periods
• you have a family history of early menopause
• you are preparing for fertility treatment

Want a clearer picture of your fertility status? Check your AMH levels .

Frequently asked questions about improving AMH

Can AMH be increased naturally?

There is no proven way to dramatically increase AMH naturally. Healthy lifestyle changes may help protect ovarian health, but they do not reverse ovarian ageing.

Does smoking affect AMH?

Yes. Smoking is one of the clearest lifestyle factors associated with lower AMH and reduced ovarian reserve.

Can supplements raise AMH?

No supplement has been shown to reliably raise AMH in all women. Vitamin D has mixed evidence and depends on the clinical setting.

Does low AMH mean I cannot get pregnant?

No. Low AMH does not rule out pregnancy. Many women with low AMH still conceive naturally.

Should I do an AMH test?

An AMH test may be useful if you are concerned about fertility, planning pregnancy, or want to understand ovarian reserve better.

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References

1. Moolhuijsen LMEM, Visser JA. Anti-Müllerian Hormone and Ovarian Reserve: Update on Assessing Ovarian Function. Journal of Clinical Endocrinology & Metabolism. 2020.
   https://pubmed.ncbi.nlm.nih.gov/32770239/
2. Broer SL, Broekmans FJM, Laven JSE, Fauser BCJM. Anti-Müllerian hormone: ovarian reserve testing and its potential clinical implications. Human Reproduction Update. 2014.
   https://pubmed.ncbi.nlm.nih.gov/24821925/
3. Werner L, van der Schouw YT, de Kat AC. A systematic review of the association between modifiable lifestyle factors and circulating anti-Müllerian hormone. Human Reproduction Update. 2024.
   https://pubmed.ncbi.nlm.nih.gov/38402486/
4. Moridi I, Chen A, Tal O, Tal R. The Association between Vitamin D and Anti-Müllerian Hormone: A Systematic Review and Meta-Analysis. Nutrients. 2020.
   https://pubmed.ncbi.nlm.nih.gov/32481491/

For a broader clinical overview of AMH testing, see: NHS AMH Patient Information