Which foods increase AMH levels? From A Dietitian and Fertility Nutritionist’s Perspective 

To improve egg quality and egg follicle grow, follow a balanced, nutrient-dense diet to protect ovarian cells, reduce oxidative stress, and support hormone balance, 

Here are evidence-based key foods and nutrients to support egg quality and ovarian health:

Leafy Greens

While antioxidant supplements exist, antioxidants that come naturally from plant foods, like colourful fruits, vegetables, blueberries, apples, grapes, onions, citrus fruits, leafy greens, among others, tend to be both powerful and safe, making them a great everyday strategy to help delay ovarian aging and protect its health (7)

Colourful Vegetables

Orange, Purple and Red and key colours that need to be included daily. Think beets, carrots, tomatoes, purple cabbage and sweet potatoes. They are rich in beta-carotene, flavonoids, plant polyphenols and antioxidants that you simply can’t find elsewhere in this quantity or quality. I encourage intake of these colours every single day (7).

Berries

Filled with antioxidants, berries help combat oxidative stress, a major factor in declining egg and sperm quality (7). Add them to smoothies or enjoy a handful each day to support reproductive health and protect your cells. Try my avocado and berry smoothie recipe, packed with antioxidants and healthy fats.

Fatty Fish

Omega-3 fatty acids play an important role in supporting egg quality and fertility, particularly as we age. A study showed that a diet rich in omega-3s helps prolong reproductive function into advanced maternal age and leads to healthier, fertilization-ready eggs compared to diets high in omega-6 fats, which are more common in Western diets. The study also found that omega-3s help eggs maintain better cellular health and reduce age-related risks like chromosomal abnormalities. While there isn’t yet a guaranteed way to slow ovarian aging, adding more omega-3s to your diet may be a practical, evidence-backed way to support healthier eggs and overall fertility (8). Omega-3s are found in fatty fish such as salmon, trout, and sardines, as well as in plant-based sources like chia seeds, flaxseed, and walnuts. Adding these plant sources to your snacks is an easy way to boost your omega-3 intake. 

Seafood 

Foods like oysters, clams nad mussels are rich in minerals like zinc, selenium and iron, which all play a vital role in ovarian health and egg quality. Research shows that zinc deficiency can negatively affect fertility, making adequate zinc intake important for giving your eggs the best chance to mature properly and support reproductive health (9). 

Whole Eggs

Eggs are a fertility nutrient powerhouse, particularly egg yolks. They provide choline, vitamin B12, vitamin D, folate, selenium, and iron, all essential for ovarian function, hormone production, egg development, and early fetal health. Eating the yolk ensures you get the full spectrum of these nutrients, making eggs an easy, versatile addition to a fertility‑supportive diet (10). 

Nuts and Seeds 

These are rich in healthy fats that support hormone balance and egg quality. They also provide key minerals like zinc, selenium, and iron, which are important for reproductive health. Pumpkin seeds, chia seeds, flaxseeds, and walnuts are excellent choices to sprinkle on meals or enjoy as snacks for an easy nutrient boost (11). 

Vitamin D

Vitamin D appears to play an important role in the reproductive system and female fertility (12). Some studies suggest it could be linked to higher AMH levels, better egg and embryo quality, and improved chances of implantation during IVF (2,6,12,13).  You can get vitamin D from foods, sun, and supplements. Food sources such as fatty fish, fortified dairy or plant milks, and safe sun exposure help maintain adequate vitamin D. Some studies suggest correcting deficiency can modestly increase AMH levels.

Overall, studies suggest that dietary changes, including eating more whole foods, fruits and vegetables, whole grains, soy and seafood, foods rich in unsaturated fats (primarily omega-3), and those higher in fibre, are supportive of ovarian reserve and long term reproductive health (2,3). Rather than focusing on single foods to increase AMH levels, the goal is to build a diet that is varied, colourful, minimally processed, and low in added sugars to help nourish ovarian health (3).

other factors impacting AMH levels

• Age: AMH levels are highest around age 25 and then slowly go down as you get older. But it’s good to know that these levels can be different from person to person and among different ethnic groups (4).
• Endometriosis: can cause faster decrease in AMH levels and ovarian reserve (14).
• Oral Contraceptive use: taking oral contraceptives can temporarily lower your AMH levels, but they usually go back up after you stop using them (6).
• Vitamin D deficiency: The relationship between vitamin D and AMH levels is complex. Some studies have shown that having low vitamin D may affect fertility markers and lower AMH levels (ovarian reserve) (12,15). However, correcting the low vitamin D levels does not mean you can grow more eggs.
• Cancer treatment: treatments such as chemotherapy can cause a rapid decline in AMH levels and ovarian recovery varies between women (4). 
• Premature ovarian insufficiency (POI):  is the loss of ovarian function before age  40, which can happen due to factors such as genetics, cancer treatments, and autoimmune diseases. POI leads to lower AMH levels and reduced ovarian reserve (16).
• Ovarian surgery: can lower ovarian reserve, which is reflected by reduced AMH levels (17).

Key Takeaways

• AMH levels reflect the number of growing follicles (egg quantity) but not egg quality; diet and lifestyle cannot create new eggs.
• Instead of trying to “boost” AMH, focus on supporting egg quality and ovarian health through nutrition and lifestyle.
• Antioxidant‑rich fruits and vegetables, omega‑3 fatty acids, zinc, and adequate vitamin D help protect ovarian cells and reduce oxidative stress.
• Add the link to my article for 7 best foods to increase fertility 
• A balanced, minimally processed diet rich in whole foods, fibre, and healthy fats supports long‑term reproductive health.

Get your “Improve Egg quality 4-week meal plan” here! 

• Prioritizing overall egg health and creating a nourishing environment is more impactful than chasing higher AMH numbers alone.