How to Reduce AMH Levels in PCOS

by Tallene Posted February 26, 2024

Polycystic ovarian syndrome (PCOS) is a common endocrine condition that affects millions of women of reproductive age. Since PCOS is hormonal, it often comes with a lot of side effects and symptoms that can be difficult to live with and manage. One of the most common and challenging symptoms of PCOS is infertility. 

There are several things that contribute to PCOS infertility like irregular menstrual cycles, polycystic ovaries, high testosterone levels, insulin resistance, and high AMH levels. That last one is what we’re discussing today! When AMH levels are too high in Cysters, it hinders egg quality and ovulation and make it really difficult to conceive. So, I’m going to break down what AMH is and how you can lower it to boost fertility. 

Here’s what you need to know about polycystic ovary syndrome (PCOS) and the AMH hormone:

How to Reduce AMH Levels in PCOS 

AMH levels are an important fertility marker. It tells us the number of eggs a woman has remaining in her ovaries! When AMH is low, it can indicate a woman doesn’t have high fertility potential. Typically in PCOS, AMH is higher indicating a higher ovarian reserve…but that doesn’t mean that the egg quality is high. So, figuring out ways to balance AMH levels can be a really effective way to improve infertility with PCOS. 

What is AMH Hormone?

Anti-mullerian hormone (AMH) is an essential hormone for ovarian function. It’s produced by cells in the ovaries and is actually for the fetus once it’s conceived! It helps the baby’s development of sex organs. However, prior to conception, AMH can actually tell us the status of a woman’s ovarian reserve

When you have your AMH levels tested, it can tell you how many antral follicles you have AKA how many eggs there are waiting for fertilization. Low AMH levels typically indicate diminished ovarian reserve, which may suggest a reduced likelihood of conception and potential fertility issues. High AMH levels, on the other hand, could indicate PCOS or other conditions where the ovaries are overactive. While high levels of AMH may indicate a higher quantity of eggs, it doesn’t necessarily mean a higher quality of eggs, and it doesn’t always correlate with increased fertility.

Why Are The AMH Levels High in PCOS?

Women with PCOS often find they have high levels of AMH, which means you have a higher number of follicles! This is typically due to the body attempting to ovulate monthly, but hormonal imbalances prevent the egg from actually leaving the follicle. This turns into what are known as ovarian cysts! There’s a few reasons Cysters see high AMH levels. 

Another reason women with PCOS have higher AMH levels is insulin resistance. When cells can’t break down glucose properly, insulin levels rise and it stimulates the ovaries to produce more AMH. Lack of insulin sensitivity can also increase androgen levels that results in more AMH production too. 

Lastly, a Cyster may have high AMH levels because of an error in our internal feedback mechanism between the brain, pituitary gland, and ovaries. The ovaries aren’t given proper direction and produce too much AMH. 

All around, PCOS’s hormonal issues domino to create a host of issues, but don’t feel defeated! You can naturally improve your AMH levels and reverse your symptoms naturally. PCOS healing is possible! Here’s how you can lower your AMH levels:

how to lower amh levels in pcos

How To Lower AMH Levels In PCOS

Try slow weighted workouts.

Exercise is great for your health, period! However, it’s particularly good for AMH levels, because it can help balance hormones, reduce insulin resistance, and even increase blood circulation to the ovaries. (That last once can reduce your chances of ovarian cysts and boost fertility!) 

I recommend low-impact exercises like slow weighted workouts, cycling, walking, and yoga because they get your whole body moving without ramping up your heart rate, increasing insulin resistance and hormone imbalance. Keeping exercise slow and meditative will be the most beneficial for Cysters!

If you don’t know where to start with this, download The Cysterhood app! It’s full of workout plans specifically for women with PCOS. You’ll know every exercise is helping you reach your goals with these workouts! You should also listen to the episode of A Cyster and Her Mister about exercise dos and don’ts

Maintain a balanced diet. 

Like exercise, a balanced diet can be helpful for healing all around! You can improve insulin resistance, hormone balance, and inflammation that could be contributing to AMH levels by choosing the right foods. Nutrient-dense foods like proteins, healthy fats, complex carbs and veggies are all fantastic for your health goals! On the other hand, try replacing processed food and inflammatory foods like gluten and dairy from your lifestyle.

Starting a new diet is intimidating for everyone, but it’s even more intimidating when you’ve got big health goals like boosting fertility! Luckily, you can also find PCOS-specific meal plans on The Cysterhood app that are full of delicious meals, snacks, and drinks that won’t make you feel like you’re dieting at all. Honestly, I view it as a long-term and realistic lifestyle change that’s not restrictive! It’s about being intentional for full lifestyle change and improvement. You got this Cyster!

Reduce stress levels.

Stress is a big contributor to hormone imbalance and insulin resistance. Not only that, research shows that high cortisol (stress hormone) levels can disrupt ovarian function, potentially contributing to increased AMH levels. So, reducing stress is key! Plus, who wants to be stressed out?

Eating PCOS friendly foods and getting in movement will help you reduce stress, but so will getting better sleep, spending time in nature, meditating, engaging in hobbies, and cutting caffeine. Yes, cut the caffeine, it can be a huge contributor to elevated cortisol levels! (Or, at least, try to reduce it!) 

Drink lots of water. 

Proper hydration is essential for every system in our body to function like it’s supposed to, so it’s no surprise drinking water would help with AMH levels too! With better hydration, you experience better blood flow to your ovaries. That can prevent cysts and boost overall ovarian function, which is great for AMH levels! Plus, hydration can have an impact on hormone balance and insulin resistance as well! Time to get to sipping. 

Prioritize good sleep.

Sleep has a direct relationship to hormone balance. Without proper sleep, our bodies may not trigger the production of necessary reproductive hormones or it produces them inconsistently. Both can be bad for fertility and AMH levels. 

Beyond the direct fertility benefits of getting 7-9 hours of sleep a night, there are several indirect improvements in your health that can impact AMH levels. Stress, insulin resistance, and inflammation can all improve with good quality sleep! If you’re not sure how to get there, read my post on bettering sleep with PCOS

Consider taking vitamin D3, omega-3, and CoQ10.

No matter how good your eating habits are, it’s really hard to get all the necessary vitamins and minerals! Supplements can come in hand when it comes to healing PCOS and lowering AMH levels. Vitamin D3 is great for hormone balance and reproductive health, among lots of other benefits you can hear about here

Omega-3 is another supplement that can provide powerful symptom relief for Cysters! Here’s all the benefits of omega-3 for PCOS, but it can help AMH by helping regulate hormones and reducing inflammation. And, CoQ10 is known as the fertility supplement! It can be super beneficial for overall reproductive health including increasing egg quality, which can help with AMH levels!

You can grab all these supplements on Ovafit. Vitamin D3 is in my NSF-certified multivitamin called MetaMulti, and I have a stand-alone omega-3 and Coq10 supplements that are all included in the Metabolism Plus bundle. These supplements are the best quality and designed and curated specifically for women with PCOS! No need to shop around for the best vitamins for your body, Cysters! 

Talk to a professional. 

Once you determine you have high AMH levels, it’s best to talk to a healthcare professional with experience in helping PCOS patients. They can discuss different fertility treatment options and help you make the best choice for your situation. 

You can lower your AMH levels naturally using these tips! 

Trying to conceive with fertility issues can be one of the hardest things a Cyster goes through. But, don’t ever give up hope, because there are so many ways you can improve your ovarian reserve status, boost egg quality, improve ovulation, and increase your chances of conceiving and having a healthy pregnancy. You can find all the natural PCOS management tips you need on the blog, so make sure you check it out! The Cysterhood is here for you!

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