Empowering Women with Low AMH Levels

For many women in their mid-30s to 40s, hearing they have low AMH levels can feel discouraging, especially when trying to conceive. But let’s reframe the conversation—AMH is not a measure of fertility doom! At Beyond the Body, we focus on what women can do to support their reproductive health, instead of letting a number define their possibilities.

AMH (Anti-Müllerian Hormone) is a marker of ovarian reserve, but it does not determine egg quality, overall hormonal health, or the ability to conceive naturally. Rather than seeing low AMH as a limitation, we believe in a holistic, proactive approach to reproductive well-being, longevity, and hormonal balance.

Understanding AMH & Its Role

AMH levels naturally decline with age, as ovarian reserve decreases. However, lower AMH does not mean infertility—it simply reflects the number of eggs left, not their quality. And the good news? Egg quality can be supported through nutrition, strength training, stress management, and specific supplements.

How to Support Reproductive Health with Low AMH

Rather than focusing on the fear surrounding AMH levels, women can take proactive steps to optimise hormone function, improve egg quality, and feel vibrant and strong in their bodies.

Here’s how:

1. Nutrition for Ovarian Health

Healthy Fats: Avocados, nuts, seeds, and omega-3-rich fish help balance hormones.
High-Quality Protein: Eggs, lean meats, and plant-based proteins support cellular repair, including egg health.
Antioxidants: Berries, dark leafy greens, and colourful vegetables reduce oxidative stress, which impacts egg quality.
Blood Sugar Balance: Stabilising blood sugar with whole foods reduces insulin resistance, which can support reproductive function.

2. Strength Training for Hormonal Balance

Resistance training helps regulate insulin, boost metabolism, and reduce inflammation, all of which benefit reproductive health.
It supports muscle mass and bone density, which decline with hormonal shifts.
Strength training has been shown to increase testosterone, a key precursor to estrogen, which plays a role in ovarian function.

3. Stress Management for Hormonal Support

Chronic stress disrupts hormonal balance, leading to cortisol dominance, which can impact ovarian function. Key practices include:

Breathwork & Meditation: Supports nervous system regulation and hormonal health.
Adequate Sleep: Essential for hormone production and cellular repair.

Adaptogens: Herbs like ashwagandha and rhodiola help the body adapt to stress.

4. Targeted Supplements for Egg & Ovarian Health*

CoQ10 (Ubiquinol): Enhances mitochondrial function, crucial for egg quality.
Vitamin D: Plays a role in hormone production and reproductive health.
Omega-3s: Reduces inflammation and supports overall cellular function.
NAC (N-Acetyl Cysteine): May support ovarian function and egg quality.
Magnesium & B Vitamins: Aid in stress resilience and hormone regulation.

*Like any new supplement, always advise your health care professional if you are on any medication before adding in supplementation, this blog post is not a supplement prescription. Supplements are a supplement and always work more effectively when taken alongside a healthy well balanced diet, regular exercise, stress management and sleep.

Beyond the Body’s Approach: Shifting the Narrative

Instead of focusing on AMH as a limiting factor, we emphasise that egg quality, hormonal balance, and overall well-being matter most. By nourishing the body, training smart, managing stress, and optimising lifestyle choices, women can feel in control of their reproductive health and improve their chances of conception naturally.

At Beyond the Body, we believe in empowering women to work with their biology, not against it. Whether you're trying to conceive or simply want to support long-term hormonal health, you have more power over your body than you think.

References

American College of Obstetricians and Gynecologists (ACOG). "Ovarian Reserve and AMH Levels." www.acog.org
Practice Committee of the American Society for Reproductive Medicine. "Testing and Interpreting AMH in Clinical Practice." Fertility and Sterility Journal, 2022.
Cedars, M. I. "Antimüllerian Hormone: The Holy Grail of Ovarian Aging?" The Journal of Clinical Endocrinology & Metabolism, 2018.
Bentov, Y., & Casper, R. "The Aging Oocyte—Can Mitochondria Help?" Fertility and Sterility, 2013.
Perloe, M. "Nutrition and Lifestyle Strategies to Improve Egg Quality." Integrative Fertility Care, 2020.