Women are born with roughly 1 to 2 million eggs, and this ovarian reserve naturally decreases with age. AMH testing helps estimate how many growing follicles remain, which is why the result often becomes an important part of fertility planning.
For women in their 30s and 40s, nutrition becomes especially important because the body needs enough protein, healthy fats, vitamins, minerals, and antioxidants to support normal reproductive function and egg health.
This guide covers 15 nutrient-rich foods to increase AMH levels and support fertility, with a focus on ingredients that provide folate, zinc, iron, omega 3s, vitamin E, and antioxidants for everyday reproductive nutrition.
Let’s dive in!
Science Behind Food, Nutrition, and Ovarian Health
Your ovaries depend on steady nutrient supply to maintain healthy follicles and produce quality eggs. When your body lacks essential nutrients, ovarian function can suffer. Several key nutrients play specific roles in reproductive health.
Antioxidants protect your eggs from oxidative stress damage caused by free radicals that accumulate with age and environmental factors. This protection becomes especially important as you age, since egg quality naturally declines over time.
Omega 3 fatty acids support hormone production and improve blood flow to reproductive organs. B vitamins help your body process hormones and create cellular energy. Iron supports healthy menstrual cycles and oxygen delivery to ovarian tissues.
A fertility-focused diet isn't about restriction, it's about choosing whole, nutrient-dense foods that actively support your body's reproductive processes. When you nourish yourself well, you're creating optimal conditions for hormonal balance, regular cycles, and healthier eggs.
15 Best Foods to Increase AMH Levels and Support Fertility
| Food | Key Nutrients | How It May Support Fertility | Easy Way to Include |
|---|---|---|---|
| Eggs | Choline, selenium, lutein, zeaxanthin, protein | Supports egg quality, antioxidant protection, and reproductive nutrition | Boiled, poached, or omelet |
| Salmon & Fatty Fish | Omega 3 fatty acids, protein, vitamin D | Supports healthy inflammation levels, blood flow, and egg cell membranes | 2 servings per week |
| Moringa | Iron, vitamin A, vitamin C, antioxidants | Supports nutrient intake and protects cells from oxidative stress | Fresh leaves, powder, or cooked dishes |
| Berries | Anthocyanins, vitamin C, antioxidants | Helps protect egg cells from oxidative damage | Add to breakfast, yogurt, or snacks |
| Dark Leafy Greens | Folate, iron, calcium | Supports egg development, ovulation, and normal hormone function | Add to curries, salads, or sabzi |
| Beetroot | Folate, manganese, betalains, nitrates | Supports circulation and antioxidant protection | Salad, roasted, or fresh juice |
| Walnuts | Omega 3 fats, vitamin E, arginine | Supports blood circulation and provides antioxidant-rich healthy fats | Small handful daily |
| Pumpkin Seeds | Zinc, iron, magnesium, omega 3 fats | Supports hormone function, egg quality, and reproductive nutrition | Raw, roasted, or sprinkled on meals |
| Lentils | Protein, fibre, folate, iron | Supports healthy egg development and helps meet folate and iron needs | Soups, curries, salads |
| Greek Yogurt | Protein, calcium, B vitamins, probiotics | Supports nutrient intake, gut health, and overall reproductive wellness | Breakfast, snack, or smoothie |
| Avocado | Vitamin E, folate, potassium, healthy fats | Supports antioxidant protection and normal hormone production | Salads, toast, or smoothies |
| Amla | Vitamin C, polyphenols, antioxidants | Supports antioxidant defence and improves dietary iron absorption | Fresh, juice, or amla powder |
| Guava | Vitamin C, folate, vitamin A | Supports antioxidant protection and reproductive nutrition | Eat fresh or add to smoothies |
| Pomegranate | Polyphenols, antioxidants | Supports circulation and helps reduce oxidative stress | Fresh seeds or unsweetened juice |
| Dal | Plant protein, folate, iron, fibre | Provides affordable nutrients important for ovulation and reproductive health | Masoor, moong, or mixed dal |
1. Eggs
Eggs contain choline, a nutrient essential for fetal development and egg quality. They're also rich in selenium, a mineral that protects eggs from oxidative damage. The lutein and zeaxanthin in egg compounds also found in healthy ovarian tissue may support fertility. Organic, free-range eggs offer the highest nutrient density.
Key Nutrients: Choline, selenium, protein, folate, vitamin B12, vitamin D, lutein and zeaxanthin.
Per 100 g serving:
- Protein: ~12.6 g
- Choline: ~294 mg
- Folate: ~44 mcg
- Vitamin B12: ~1.1 mcg
- Vitamin D: ~2.2 mcg
- Lutein + zeaxanthin: ~353 mcg
How to Consume: Choose boiled, poached, scrambled, or lightly cooked eggs. They can be paired with vegetables, whole grains, or healthy fats to make a balanced fertility-supportive meal.
Best For: Women trying to conceive, women focusing on egg quality and ovarian nutrition.
2. Salmon and Other Fatty Fish
Salmon is packed with omega 3 fatty acids, which reduce inflammation, improve blood flow to the reproductive organs, and support hormone production. These fatty acids also protect egg cell membranes from damage. Other beneficial fish include mackerel, sardines, and trout.
Key Nutrients: Omega 3 fatty acids, protein, vitamin D, vitamin B12, selenium
Per 100 g cooked salmon:
- Protein: ~22 g
- Total fat: ~12 g
- Omega 3 fats: ~2 g
- Vitamin D: ~13 mcg
- Vitamin B12: ~3 mcg
- Selenium: ~35 mcg
How to Consume: Include fatty fish about twice a week. Grill, bake, steam, or prepare it in a light curry with vegetables.
Best For: Supporting egg-cell structure, reproductive hormone activity, healthy circulation, and overall fertility nutrition.
3. Moringa
Moringa leaves are extremely nutrient-dense, containing iron, vitamin A, vitamin C, and antioxidants that support reproductive health. In traditional medicine systems across India, moringa has been valued for its nutritive properties. You can consume moringa as a fresh leaf, dried powder mixed into smoothies, or as a supplement. Even small amounts provide concentrated nutrition.
Key Nutrients: Iron, beta-carotene, vitamin C, calcium, protein, potassium
Per 100 g fresh moringa leaves:
- Energy: ~64 kcal
- Protein: ~9.4 g
- Calcium: ~185 mg
- Iron: ~4 mg
- Vitamin C: ~52 mg
- Potassium: ~337 mg
How to Consume: Add fresh leaves to dal, sabzi, soups, or chutneys. Dried moringa powder can also be mixed into curd or smoothies in small amounts.
Best For: Supporting ovarian wellness, antioxidant defence, dietary diversity, and overall reproductive nutrition.
4. Antioxidant-Rich Berries
Who doesn’t love berries for their tangy flavor and fresh taste? Blueberries, strawberries, raspberries, and blackberries also bring valuable plant compounds to a fertility-focused diet. Their natural pigments support cellular protection, while vitamin C helps with overall reproductive nutrition and iron absorption. A small serving can easily fit into breakfast or snacks.
Key Nutrients: Anthocyanins, vitamin C, manganese, fibre, folate
Per 100 g serving: (Strawberries shown as reference; values vary by berry type)
- Energy: ~32 kcal
- Fibre: ~2 g
- Vitamin C: ~59 mg
- Folate: ~24 mcg
- Potassium: ~153 mg
- Manganese: ~0.4 mg
How to Consume: Add ½ to 1 cup to oats, curd, smoothies, chia bowls, or eat them fresh between meals.
Best For: Supporting antioxidant intake, egg-cell defence, healthy ageing of reproductive cells, and a fertility-focused eating pattern.
5. Dark Leafy Greens
Spinach, kale, and other dark leafy greens deliver folate, iron, and calcium nutrients crucial for fertility. Folate helps regulate hormone levels and supports proper egg development. The iron in leafy greens addresses deficiencies that can interfere with menstrual regularity and ovulation. Aim to include a serving of leafy greens in at least one meal daily.
Key Nutrients: Folate, iron, calcium, magnesium, vitamin C, beta-carotene
Per 100 g raw spinach:
- Energy: ~23 kcal
- Protein: ~2.9 g
- Fibre: ~2.2 g
- Folate: ~194 mcg
- Iron: ~2.7 mg
- Calcium: ~99 mg
How to Consume: Add to sabzi, dal, soups, omelets, parathas, or lightly sauté with other vegetables.
Best For: Building a nutrient-dense fertility diet and supporting ovarian wellness, and healthy cycles.
6. Beetroot
Beetroot’s deep red colour comes with fertility-friendly nutrients that make it a smart addition to an AMH-focused diet. It supports healthy circulation and overall ovarian wellness, while its natural plant pigments help protect cells from oxidative stress. Regular intake may also support efficient oxygen delivery throughout the body.
Key Nutrients: Folate, potassium, manganese, vitamin C, betalains, dietary nitrates
Per 100 g raw beetroot:
- Energy: ~43 kcal
- Carbohydrates: ~9.6 g
- Fibre: ~2.8 g
- Folate: ~109 mcg
- Potassium: ~325 mg
- Vitamin C: ~4.9 mg
How to Consume: Add grated beetroot to salads, roast it with vegetables, include it in raita, or blend a small portion into a smoothie.
Best For: Preconception nutrition, improving dietary folate intake, adding colourful plant foods, and building balanced fertility-friendly meals.
7. Walnuts
Worried about egg quality and ovarian health while trying to improve your fertility diet? Walnuts can be a useful everyday addition because they provide plant-based omega 3 fats, vitamin E, and arginine. These nutrients support cellular protection, healthy circulation, and overall reproductive function. A small serving also makes it easier to add nutrient-dense fats to meals without changing your diet too much.
Key Nutrients: ALA omega 3, arginine, copper, magnesium, manganese, plant protein
Per 100 g:
- Energy: ~654 kcal
- Protein: ~15.2 g
- Total Fat: ~65.2 g
- Fibre: ~6.7 g
- ALA Omega 3: ~9 g
- Magnesium: ~158 mg
How to Consume: Have 4 to 6 walnut halves as a snack, or add them to oats, curd, smoothies, or breakfast bowls.
Best For: Supporting egg-cell health, ovarian wellness, healthy circulation, and a nutrient-dense fertility diet.
8. Pumpkin Seeds
In a study conducted by PubMed, Indian women seeking fertility care, 14.5% of women under 35 and 50.5% above 35 had AMH levels below 1.1 ng/mL. For women focusing on low AMH, pumpkin seeds can be a useful addition to a fertility-focused diet. Their zinc, magnesium, iron, healthy fats, and antioxidants support normal hormone function, cellular protection, and overall reproductive nutrition.
Key Nutrients: Zinc, magnesium, iron, protein, vitamin E, healthy fats
Per 100 g of Pumpkin Seeds:
- Energy: ~559 kcal
- Protein: ~30 g
- Fat: ~49 g
- Magnesium: ~592 mg
- Zinc: ~7.6 mg
- Iron: ~8.8 mg
How to Consume: Have 1 to 2 tablespoons daily, either roasted or raw. Add them to poha, upma, curd, smoothies, or breakfast bowls.
Best For: Women looking to strengthen everyday fertility nutrition, support egg health, and build a more nutrient-dense diet around low-AMH concerns.
9. Lentils
Women dealing with reproductive concerns such as irregular periods, low iron levels, poor egg quality, or low AMH often need better nutritional support as part of their overall diet. Lentils provide folate, iron, plant protein, zinc, and other key nutrients that support healthy blood formation, hormone production, ovarian function, and normal egg development. Adding lentils regularly to meals can help nourish the body with the building blocks it needs to support better reproductive health and fertility.
Key Nutrients: Protein, folate, iron, magnesium, zinc, fibre
Per 100 g cooked lentils:
- Energy: ~116 kcal
- Protein: ~9 g
- Fibre: ~7.9 g
- Folate: ~181 mcg
- Iron: ~3.3 mg
- Magnesium: ~36 mg
- Zinc: ~1.3 mg
How to Consume: Have ½ to 1 cup cooked as dal, soup, khichdi, chilla filling, or salad alongside vegetables and whole grains.
Best For: Women looking to strengthen a low-AMH meal plan with a plant-based option.
10. Greek Yogurt
In one consumer survey, 61% of participants said they had consumed Greek-style yogurt, showing how common it has become as an everyday food. For women focusing on AMH, egg quality, and fertility, plain Greek yogurt provides protein, calcium, vitamin B12, and probiotics that support reproductive nutrition. These nutrients help support healthy ovulation, hormone function, and the nutritional needs involved in egg development.
Key Nutrients: Protein, calcium, vitamin B12, phosphorus, probiotics
Per 100 g plain Greek yogurt:
- Energy: ~59 kcal
- Protein: ~10 g
- Calcium: ~110 mg
- Phosphorus: ~135 mg
- Potassium: ~140 mg
How to Consume: Have ½ to 1 cup with fruit, seeds, oats, or as a mid-meal snack.
Best For: Supporting gut health, steady energy, metabolic wellness, and a balanced fertility diet.
11. Avocados
When a fertility-focused diet lacks enough nutrient-dense whole foods, supporting reproductive wellness can become more difficult. Avocado adds plant-based nourishment that supports healthy cell structure and helps the body use certain nutrients from meals. It also supports steady energy and metabolic balance. This makes it a great choice for women following an AMH-focused diet.
Key Nutrients: Vitamin E, folate, potassium, monounsaturated fats, fibre
Per 100 g:
- Energy: ~160 kcal
- Healthy fats: ~14.7 g
- Fibre: ~6.7 g
- Folate: ~81 mcg
- Potassium: ~485 mg
- Vitamin E: ~2.1 mg
How to Consume: Add ½ avocado to toast, salads, sandwiches, smoothies, or grain bowls.
Best For: Supporting egg health, ovarian wellness, nutrient absorption, and a fertility-focused diet.
12. Amla (Indian Gooseberry)
Amla can be a useful fruit in a fertility-focused diet, particularly for women looking to support ovarian wellness and egg health. Its natural plant compounds help the body manage oxidative stress, which becomes increasingly relevant with age. It also pairs well with iron-rich meals by supporting better dietary iron uptake. Fresh amla is the simplest way to include it regularly without adding extra sugar.
Key Nutrients: Vitamin C, polyphenols, tannins, fibre, calcium
Per 100 g fresh amla:
- Energy: ~44 kcal
- Carbohydrates: ~10 g
- Fibre: ~4 g
- Vitamin C: ~250 mg
- Calcium: ~25 mg
How to Consume: Eat 1 to 2 fresh amla, add chopped pieces to meals, or use unsweetened amla powder or juice in small amounts.
Best For: Supporting antioxidant defence, iron absorption, ovarian wellness, and a fertility-focused diet.
13. Guava
Guava is a useful fruit to include in a diet focused on AMH and female fertility. Its plant compounds help support cellular health and protect reproductive cells from everyday oxidative stress. Eating the whole fruit also gives you natural fibre and makes it more filling than juice. It works well as a simple everyday fruit alongside other fertility-supportive foods.
Key Nutrients: Vitamin C, folate, vitamin A, potassium, fibre, carotenoids
Per 100 g serving:
- Energy: ~68 kcal
- Fibre: ~5.4 g
- Vitamin C: ~228 mg
- Folate: ~49 mcg
- Potassium: ~417 mg
How to Consume: Eat one fresh guava as a mid-morning or evening snack, or add chopped guava to fruit bowls and salads.
Best For: Supporting egg-cell protection, dietary iron absorption, tissue health, and overall reproductive nutrition.
14. Pomegranate
Pomegranate fits well into an AMH-focused diet because its naturally occurring plant compounds help protect cells from everyday oxidative damage. Regular intake can complement a balanced eating pattern aimed at maintaining ovarian wellness. Whole arils are especially useful because they retain the fruit’s natural fibre. It is also an easy fruit to add to everyday Indian meals.
Key Nutrients: Vitamin C, folate, potassium, vitamin K, polyphenols
Per 100 g:
- Energy: ~83 kcal
- Carbohydrates: ~18.7 g
- Fibre: ~4 g
- Vitamin C: ~10 mg
- Folate: ~38 mcg
- Potassium: ~236 mg
How to Consume: Eat about ½ cup of fresh arils as a snack or add them to curd, oats, salads, or breakfast bowls.
Best For: Supporting cellular defence, ovarian wellness, circulation, and a fertility-focused eating pattern.
15. Dal
Dal made from masoor, moong, arhar, and other legumes fits naturally into an AMH-supportive fertility diet. It helps make everyday meals more filling while supporting steady energy and overall reproductive wellness. Regular intake can also support metabolic balance, which plays an important role in female fertility. Trying different dals through the week adds variety and makes this an easy long-term dietary habit.
Key Nutrients: Protein, folate, iron, fibre, magnesium, zinc
Per 100 g cooked lentils:
- Protein: ~9 g
- Fibre: ~8 g
- Folate: ~180 mcg
- Iron: ~3.3 mg
- Magnesium: ~36 mg
How to Consume: Have 1 bowl with lunch or dinner, paired with rice, roti, or vegetables.
Best For: Supporting fertility nutrition, hormone function, balanced meals, and overall reproductive wellness.
How to Build a Fertility-Supporting Eating Pattern
Adding individual foods matters, but creating a consistent eating pattern makes the real difference. A fertility-focused diet emphasizes whole foods, reduces processed options, and ensures you're getting varied nutrients throughout the day.
Start your day with nutrient density. Include a protein source like eggs or Greek yogurt, whole grains for B vitamins, and fresh fruit or leafy greens. This sets a strong nutritional foundation and stabilizes blood sugar throughout the morning.
Make lunch your largest meal. Include a protein source, healthy fat, whole grains, and plenty of vegetables. A dal-based lunch with leafy greens, whole grain bread, and a small amount of healthy oil provides comprehensive nutrition that supports fertility.
Plan snacks strategically. Nuts, seeds, fresh fruit, and yogurt make excellent choices that deliver sustained energy and fertility-supporting nutrients without the blood sugar crashes that processed snacks cause.
Aim for variety. The more diverse your diet, the broader the range of nutrients your body receives. Rotate between different leafy greens, berries, fish, legumes, and seeds throughout the week to maximize nutritional benefits.
Stay hydrated. Water supports every physiological process, including hormone production and ovarian function. Aim for at least 8 to 10 glasses of filtered water daily.
Also Read: Natural Vitamins & Supplements for Ovulation
Nutrients That Matter Most for AMH and Egg Quality
While all nutrients support overall health, certain ones directly influence reproductive function and egg quality. Understanding which nutrients to prioritize helps you make intentional food choices.
| Nutrient | Why It Matters for Fertility |
|---|---|
| Folate | Supports DNA formation, healthy egg development, and normal homocysteine levels |
| Iron | Supports oxygen delivery, hormone production, and normal ovulation |
| Zinc | Supports hormone production, egg health, and antioxidant protection |
| Vitamin E | Acts as an antioxidant and helps protect egg cell membranes from oxidative stress |
| Omega 3 Fatty Acids | Support healthy inflammation levels, hormone function, and blood flow to reproductive organs |
| Antioxidants | Help protect egg cells from oxidative stress and support overall reproductive health |
Folate regulates homocysteine levels and supports DNA health in eggs. Low folate is linked to irregular cycles and poor egg quality. Dark leafy greens, legumes, and asparagus provide abundant folate.
Iron carries oxygen to your ovaries and supports the production of hormones needed for ovulation. Women with low iron often experience irregular cycles and reduced fertility. Include iron-rich foods like lentils, leafy greens, and pumpkin seeds regularly.
Zinc supports hormone production and protects eggs from oxidative damage. Pumpkin seeds, legumes, and seafood are excellent zinc sources. Many women with low Anti-Müllerian Hormone (AMH) also have suboptimal zinc levels.
Vitamin E acts as a powerful antioxidant, specifically protecting the fatty membranes of egg cells from damage. Avocados, nuts, seeds, and leafy greens deliver vitamin E naturally.
Omega 3 fatty acids reduce inflammation throughout your body and specifically improve blood flow to reproductive organs. Fatty fish, walnuts, and flax seeds provide plant and animal-based omega 3s.
Antioxidants from berries, colorful vegetables, and herbs protect eggs from free radical damage that accumulates with age. The antioxidant load of your diet becomes increasingly important as you approach or pass age 35.
Related Read: Benefits of Vitamin B9 & Folic Acid During Pregnancy
Foods and Habits to Minimize
Supporting fertility means not only adding beneficial foods but also reducing choices that interfere with reproductive health. Here are a few of them:
- High-sugar and ultra-processed foods promote inflammation, disrupt hormones, and contribute to oxidative stress - all harmful to egg quality.
- Trans fats found in many processed foods impair hormone production and increase inflammation. Read labels and avoid products containing partially hydrogenated oils.
- Excessive caffeine can interfere with fertility, especially in women with low AMH. Limit coffee and black tea to one or two cups daily, and avoid caffeine after early afternoon.
- Alcohol consumption affects egg quality and hormone balance. Women trying to conceive benefit from minimizing alcohol or eliminating it entirely during the conception window.
- Above all, high-heat cooking methods like deep frying create compounds that increase inflammation. Favor steaming, boiling, gentle sautéing, and baking instead.
Role of Supplements Alongside Whole Foods
While whole foods play a prominent role in a fertility journey, certain supplements can fill nutritional gaps. Zeroharm's Narie Fertility Formula Supplement is designed specifically to support women experiencing fertility challenges with low or declining AMH levels by combining traditional wisdom with modern science.
Quality and safety are also important when choosing a fertility supplement. Zeroharm products are manufactured in GMP-certified, US FDA-registered facilities and follow regulatory standards such as FSSAI and AYUSH. The plant-based formulations are also made without artificial colours, heavy metals, or synthetic additives.
When used alongside a nutrient-rich whole-food diet, Narie Fertility Formula can provide consistent and targeted nutritional support that complements everyday fertility-focused eating habits. However, individual suitability can vary depending on your health condition, medications, and possible ingredient interactions, so it is best to speak with a healthcare professional when needed.
For more detailed information on fertility supplements and how they support women with low AMH, explore the best fertility supplements for women. You can also learn more about women's health supplements from the existing collection.
Understanding AMH Results and What They Mean for Your Fertility
AMH testing measures your ovarian reserve, but it doesn't determine your fertility potential. Many women with lower AMH levels conceive naturally. Understanding what your AMH results actually mean helps you approach dietary and lifestyle changes with realistic expectations.
AMH levels naturally decline with age. For women over 35, slightly lower AMH doesn't automatically mean conception is impossible. What matters more is how well you support your remaining eggs through optimal nutrition and lifestyle choices.
Nutrition also plays an important supporting role. Foods rich in antioxidants, folate, iron, zinc, healthy fats, and protein can support egg quality, hormone function, and overall reproductive health. Rather than focusing only on changing an AMH number, it is more useful to build habits that support your reproductive health over time.
Your AMH result is most useful when you know what to do with it next. Factors such as age, cycle history, fertility goals, and other test results all add important context. Our guide on how to improve AMH levels for pregnancy explains the next steps to consider after understanding your AMH number.
Building Your Personal Fertility-Supporting Food Plan
Every woman's body responds differently to dietary changes. What works optimally for your fertility journey may differ slightly from someone else's approach. Your job is to find the combination that works best for your life, preferences, and body.
- Start by identifying foods you enjoy: You’re more likely to stick with dietary changes when they include foods you like eating. If you don’t like salmon, choose other options like walnuts or seeds instead.
- Add one or two new foods each week: This makes dietary changes easier and gives you time to find what works best for you.
- Track how you feel: Pay attention to your energy levels, cycle regularity, digestion, and overall wellbeing as you improve your nutrition. Many women notice improvements in menstrual regularity and cycle symptoms within 2 to 3 months of dietary changes.
- Consider working with a fertility nutritionist: A professional can assess your individual nutritional gaps and create a personalized diet plan based on your specific needs, preferences, and lifestyle.
Remember, AMH is only one part of fertility. Egg quality, ovulation, cycle health, nutrition, and pregnancy planning also matter, and our fertility and pregnancy health guide covers these areas in detail. Deep dive and plan your pregnancy.
Your Next Steps
Receiving a low AMH result can feel discouraging, but it also offers clarity. You now understand that your fertility challenges may benefit from nutritional support, and you have concrete, actionable foods and strategies to implement immediately.
Start this week by adding one or two of these 15 foods to your regular meals. Next week, add another. By gradually building a fertility-supporting diet over the next month, you'll establish sustainable habits that serve your reproductive health for the long term.
Remember that food is just one piece of your fertility puzzle. Adequate sleep, stress management, regular gentle movement, and working with qualified doctors are equally important for your fertility journey.
Alongside, consider pairing your dietary improvements with supplementation. Zeroharm's Narie Fertility Formula provides nutritional support designed specifically for women who have fertility challenges with low Anti-Müllerian Hormone levels.
Your fertility journey is deeply personal. Trust your body's capacity to heal and function optimally when nourished well. The changes you make today create the conditions for healthy conception and pregnancy tomorrow.
