If you’ve had your AMH tested — or you’ve been told it’s “low” or “high” — it can feel really confusing and even discouraging. But AMH is just one part of the fertility picture.

Let’s break it down:

What is AMH?

Anti-Müllerian hormone (AMH) is a hormone produced by developing ovarian follicles. Your AMH level gives insight into your ovarian reserve — in other words, how many eggs you may have left.

• Higher AMH = more follicles/potential eggs
• Lower AMH = fewer follicles
• AMH naturally declines with age, peaking around age 25 and gradually falling until it reaches undetectable levels around menopause (typically age 50–51)
• High AMH can also be seen in women with PCOS

But here’s what’s important to understand:
AMH levels vary from cycle to cycle and can shift based on stress, inflammation, and hormone balance. That’s why we never want to look at AMH in isolation.

We always ask: what do your FSH, LH, estradiol, and progesterone look like — over time, not just in one cycle?

Only by looking at the full picture can we understand what your AMH level is really telling us.

And most importantly…
➡️ AMH tells us nothing about egg quality.

Egg Quality > Quantity

You don’t need hundreds of eggs to get pregnant.
You need one healthy egg — and that depends more on egg quality than how many eggs you have.

Egg quality is influenced by things like:

• Mitochondrial function (your energy production at the cellular level)
• Inflammation
• Blood sugar regulation
• Stress hormones
• Nutrient status — especially minerals like zinc, selenium, magnesium, and potassium

Eggs mature over a ~90-day window, which means the choices you make today can impact your fertility 3 months from now.

3 Ways to Support Egg Quality Naturally

1. Eat more nutrient-dense, mineral-rich foods​
   Focus on foods that replenish key minerals like zinc, magnesium, potassium, and selenium — all of which support healthy follicle development and hormone production. Some of our favorites:
   🥩 grass-fed beef
   🦪 oysters (a top source of zinc and selenium)
   🥔 root veggies like sweet potatoes and carrots
   🍠 cooked squash, beets, and pumpkin
   🍲 bone broth or slow-cooked stews
2. Protect your mitochondria​
   Your mitochondria power your cells — and your eggs. Support them by:
   ☀️ Getting natural light in your eyes first thing in the morning
   🍳 Eating balanced meals with protein, fat, and carbs (especially within 90 minutes of waking)
   🛌 Prioritizing deep sleep and rest — your body needs recovery to repair and grow
3. Support your minerals & stop running on stress hormones​
   Stress, under-eating, over-exercising, and blood sugar crashes deplete minerals fast.
   To replenish:
   🧂 Use sea salt generously — sodium supports adrenal function and stomach acid
   🍊 Try an adrenal cocktail (orange juice + cream of tartar + sea salt) in the afternoon
   🥤 Make sure you’re hydrating with electrolytes, not just plain water
   🧘‍♀️ And most importantly: slow down.​
   If you’re constantly running on stress hormones (hello, cortisol), your body won’t prioritize reproduction. Make time for meals, rest, breathwork, and actually feeling safe in your body.

There’s so much more to your fertility story than a single lab value.

If you want to dig more into how to build a solid foundation for conception and a healthy pregnancy, check out our fertility podcast series here.

reminder: i’m currently accepting people into my Nurture Your Fertility program. you can learn more here about the program and fill out an application!