Low AMH After 35: Navigating Your Fertility Journey with Confidence

Introduction

Hey, friend—let’s have a heart-to-heart about AMH, especially if you’re over 35 and recently found out your levels are low. It might feel overwhelming, confusing, or downright scary. But first things first—you’re not alone, and your fertility journey is far from over!

Low AMH, or Anti-Müllerian Hormone, is often talked about like a ticking fertility clock. But girl, there’s so much more nuance than that, especially after 35. You might have heard scary statistics, but I’m here to tell you straight: low AMH does not automatically mean you can’t have a baby. It’s simply one of many indicators your doctors use to guide you on your fertility path.

Grab your favorite coffee (or tea!), and let’s chat openly about what your AMH really means at your age—and more importantly, what you can realistically do about it. Ready? Let’s dive in!

Understanding AMH After 35: What’s Really Happening Here?

Okay, let’s talk real for a moment. You’ve probably heard the dreaded phrase “advanced maternal age,” right? It feels a bit harsh (okay, a lot harsh), but here’s the reality: after 35, it’s totally normal for AMH levels—our little hormone friend that indicates how many eggs we’ve got—to naturally decline.

But let me let you in on a comforting secret: Low AMH isn’t everything.

Here’s what’s actually happening:

• AMH and Age: Your AMH levels naturally decrease as you get older, especially after hitting that mid-30s milestone. Lower numbers simply mean your egg reserve is smaller, not necessarily weaker. Remember, you only need one healthy egg to make a baby.
  
• Quality vs. Quantity: AMH measures egg quantity, not egg quality. Even if you have fewer eggs, many can still be perfectly capable of creating a healthy pregnancy.
  

You’re not a statistic: Yes, AMH numbers matter, but fertility is more than a number on a lab result. Factors like your overall health, lifestyle choices, genetics, and emotional wellness play a massive role.

So, take a deep breath. Knowing your AMH level is empowering—it helps you make informed, proactive choices. But don’t let it discourage you. Instead, let’s focus on what you can realistically do to protect and even boost your fertility after 35.

Next up, we’ll chat about practical steps you can take right now to optimize your fertility and support your ovarian health—because yes, girl, you still have options.

Fertility Statistics and Insights for Women Over 35

Alright, let’s dive into some real talk about fertility after 35. I know it can feel daunting, but understanding the numbers and what they mean can empower you on your journey.

Pregnancy Rates After 35

• Natural Conception Rates: As we age, our fertility naturally declines. Research has found that by the age of 30, 85/100 women will be able to conceieve. By the age of 40, around 44/100 women will be able to conceive.
  
• Birth Rates: Despite these statistics, many women are successfully having children later in life. In the U.S., there has been a steady increase in births among women aged 35 and older. For instance, in 2022, the birth rate for women aged 35–39 was 55.3 births per 1,000 women, up 3% from 2021. ​
  

Improving AMH Levels and Ovarian Reserve

While Anti-Müllerian Hormone (AMH) levels naturally decline with age, certain interventions may support ovarian function:​

• Micronutrient Supplementation: A study found that specific micronutrient supplementation had a positive effect on serum AMH levels, endometrial thickness, ovulation frequency, and luteal phase duration. ​
  
• Vitamin D: Research suggests that vitamin D may play a role in increasing AMH expression by acting on the AMH gene promoter. ​

Dehydroepiandrosterone (DHEA): Supplementation with DHEA has been shown to improve ovarian reserve indicators, including AMH levels, in women with diminished ovarian reserve. ​

Key Takeaways

• Individual Variability: Every woman’s fertility journey is unique. While statistics provide general trends, many women over 35 conceive naturally and have healthy pregnancies.​
  
• Proactive Health Measures: Engaging in a healthy lifestyle, considering appropriate supplementation, and consulting with a fertility specialist can provide personalized strategies to support your fertility goals.​
  

Remember, knowledge is power. Understanding these statistics and potential interventions can help you make informed decisions on your path to parenthood.

Practical Strategies to Boost Your Fertility After 35

Alright, friend—let’s roll up our sleeves and talk practical strategies. Low AMH after 35 can feel intimidating, but there’s still so much you can do to support your fertility. Here’s the inside scoop:

1. Nourish Your Eggs (Literally!)

The right foods genuinely make a difference when it comes to egg health and fertility after 35. Here’s your mini nutrition checklist:

• Antioxidants for the win: Load up on berries, spinach, sweet potatoes, and kale—packed with antioxidants to protect your egg quality.
• Healthy fats: Avocados, olive oil, nuts, and fatty fish (hello, salmon!) boost your hormones and fertility health.
• Lean Protein: Eggs, chicken, turkey, legumes—protein balances hormones and keeps energy stable.

2. Supplement Smartly

Supplements aren’t a magic bullet, but research shows these nutrients can seriously help:

• Vitamin D: Helps improve AMH levels and supports ovarian function (make sure you check your levels!).
• DHEA: Some studies show it can genuinely enhance ovarian reserve and fertility outcomes.
• CoQ10 (Ubiquinol): Known to boost egg quality, which matters even more after 35.

• Folate: Essential for early pregnancy, fertility support, and a healthy reproductive system.

(Check with your healthcare provider first to tailor these to your personal health!)

3. Stress Less, Rest More

Stress isn’t just uncomfortable—it’s hard on fertility with rising cortisol levels. Making time for yourself isn’t selfish, it’s essential.

• Mindfulness and Meditation: Even just 10 minutes daily can regulate stress hormones.
• Sleep Matters: Aim for 7-9 hours. Your fertility hormones and egg quality thrive when you’re well-rested.
• Movement You Love: Yoga, walking, dancing—whatever feels good and lifts your spirits, do more of that!

 Consider Egg Preservation

Egg freezing might be something you’ve thought about (or not!), but it can be an empowering choice, especially if you’re not ready for pregnancy just yet. It gives you options and can ease the pressure you’re feeling about your AMH.

5. Stay Proactive, Not Reactive

Regular check-ups with your fertility specialist ensure you’re informed and empowered. Keep tabs on your hormones, ovulation patterns, and overall health, so you’re always a step ahead.

Remember, you’re doing amazing by taking control of your fertility health. Age and AMH numbers are part of the journey, but they’re not the full story. Your body is capable of amazing things—let’s help it get there.

Why Emotional Support & Community Make All the Difference After 35

Let’s get real for a second—fertility after 35 can feel like a lonely path. Between doctor’s visits, hormone tests, and the emotional rollercoaster of “trying,” it’s easy to feel isolated. But here’s something important: you’re not alone, and you don’t have to navigate this by yourself.

Here’s Why Community Matters So Much:

• You’re Understood:
  Connecting with other women in similar situations helps you feel seen, heard, and validated. These women understand exactly what you’re going through—no explanations needed.
  
• Sharing is Healing:
  It’s incredible how powerful sharing your story can be. Opening up about your experiences can lighten the emotional load and build genuine connections with others on similar journeys.
  

Practical Advice & Insights:
Real women, real stories, and real advice. Learning from others who’ve navigated similar challenges can provide practical tips, encouragement, and fresh perspectives.

Why Plum is Your New Fertility Guide:

Plum is a safe, supportive, judgment-free community specifically designed for moments like this. We created Plum to give you a place to share openly, connect with others who genuinely get it, and access helpful tools like Lina—your AI fertility companion who’s always ready to chat and answer your questions, anytime you need.

Ready to Connect?

Join our dedicated “Low AMH After 35” group right here on Plum. It’s the perfect space to connect, get inspired, share your journey, and build supportive friendships along the way.

Let’s kick off a conversation:

• What’s the best advice you’ve received about fertility after 35?
• Or share one thing you’re currently doing to keep your spirits high and stay hopeful.

You’ve got this, and we’re here with you every step of the way.

Citations

Broer SL, Broekmans FJ, Laven JS, Fauser BC. Anti-Müllerian hormone: ovarian reserve testing and its potential clinical implications. Hum Reprod Update. 2014;20(5):688–701. doi:10.1093/humupd/dmu020. Available from: https://academic.oup.com/humupd/article/20/5/688/556696

Committee on Gynecologic Practice. Female age-related fertility decline. ACOG Committee Opinion No. 589. Obstet Gynecol. 2014;123(3):719-721. Available from: https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2014/03/female-age-related-fertility-decline

Centers for Disease Control and Prevention (CDC). Births: Final Data for 2022. National Vital Statistics Reports. 2023. Available from: https://www.cdc.gov/nchs/data/nvsr/nvsr72/nvsr72-01.pdf

Cleveland Clinic. Miscarriage: Risk Factors and Causes. Reviewed March 2023. Available from: https://my.clevelandclinic.org/health/diseases/9680-miscarriage

Jamilian M, Samimi M, Ebrahimi FA, et al. The effect of micronutrient supplementation on fertility outcomes: A randomized controlled trial. Iran J Reprod Med. 2016;14(7):387–394. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003688/

Irani M, Minkoff H, Seifer DB, et al. Vitamin D increases AMH expression in human granulosa cells independently of follicle size. Reprod Biol Endocrinol. 2014;12:98. doi:10.1186/1477-7827-12-98. Available from: https://rbej.biomedcentral.com/articles/10.1186/1477-7827-12-98

Wiser A, Gonen O, Ghetler Y, Shavit T, Berkovitz A, Shulman A. Addition of dehydroepiandrosterone (DHEA) for poor-responder patients before and during IVF treatment improves the pregnancy rate: a randomized prospective study. Hum Reprod. 2010;25(10):2496–2500. doi:10.1093/humrep/deq220. Available from: https://academic.oup.com/humrep/article/25/10/2496/2916784

Bentov Y, Hannam T, Jurisicova A, Casper RF. Coenzyme Q10 Supplementation Enhances Mitochondrial Function and Oocyte Quality in Older Women Undergoing IVF. Fertil Steril. 2014;101(1):58–64. doi:10.1016/j.fertnstert.2013.09.005. Available from: https://www.sciencedirect.com/science/article/pii/S001502821305849X

Nelson SM, Yates RW, Lyall H, Jamieson M, Traynor I, Mitchell P. Anti-Müllerian hormone-based approach to controlled ovarian stimulation for assisted conception. Hum Reprod. 2009;24(4):867-875. doi:10.1093/humrep/den462. Available from: https://academic.oup.com/humrep/article/24/4/867/2917925

Li J, Yuan H, Chen Y, et al. The effect of dehydroepiandrosterone (DHEA) supplementation on ovarian response in women with diminished ovarian reserve: a meta-analysis. Reprod Biol Endocrinol. 2021;19:116. doi:10.1186/s12958-021-00785-2. Available from: https://rbej.biomedcentral.com/articles/10.1186/s12958-021-00785-2

Agarwal A, Gupta S, Sharma R. Oxidative stress and its implications in female infertility – a clinician’s perspective. Reprod Biomed Online. 2005;11(5):641–650. doi:10.1016/S1472-6483(10)61174-1. Available from: https://www.rbmojournal.com/article/S1472-6483(10)61174-1/fulltext

World Health Organization (WHO). Infertility. Published April 3, 2023. Available from: https://www.who.int/news-room/fact-sheets/detail/infertility