Worried about low AMH, egg quality, ovarian reserve or your chances of getting pregnant? Understanding ovarian reserve is becoming increasingly important for women trying to conceive naturally, preparing for IVF, or wanting to better understand their fertility.

Searching terms like “What does low AMH mean?”, “Can I improve egg quality naturally?” or “How can I support fertility before pregnancy?” can quickly become overwhelming.

At GLOWBODY, we work with women navigating fertility concerns, IVF, hormone imbalance, pregnancy and postpartum support. One thing we often see is confusion around ovarian reserve — what it means, how it’s tested, and whether it determines your ability to conceive.

The good news?

Low ovarian reserve does not automatically mean infertility. Fertility is influenced by many factors, and understanding your body earlier can help support informed decisions around reproductive health.

Whether you’re trying to conceive (TTC), preparing for IVF, or simply wanting to support your fertility proactively, understanding ovarian reserve is a helpful place to start.

Summary

- What ovarian reserve means
- Ovarian reserve vs egg quality
- Factors affecting ovarian reserve
- AMH, FSH and fertility testing explained
- Does low AMH mean infertility?
- Can AMH increase naturally?
- Nutrition and lifestyle factors affecting fertility
- Supplements commonly studied in fertility support
- How acupuncture may support egg quality and fertility
- Supporting fertility before pregnancy

What Is Ovarian Reserve?

Ovarian reserve refers to the number and potential quality of eggs (oocytes) remaining in the ovaries at a given time.

Unlike men, who continuously produce sperm, women are born with their lifetime supply of eggs. Over time, both egg quantity and egg quality naturally decline, particularly from the mid-30s onward.

Approximate egg numbers throughout life:

- Before birth: ~6–7 million eggs
- At birth: ~1–2 million eggs
- Puberty: ~300,000–500,000 eggs
- Around age 37: decline accelerates
- Menopause: very few remaining eggs

Research suggests female fertility begins to gradually decline around age 32 and more rapidly after age 37 due to reductions in both ovarian reserve and egg quality.

Lower ovarian reserve may influence fertility outcomes or response to IVF treatment — but it does not automatically mean pregnancy is impossible.

Ovarian Reserve vs Egg Quality: Why They Are Different

These terms are often confused.

Ovarian reserve =

How many eggs remain

Egg quality =

How likely an egg is to mature, fertilise and develop into a healthy embryo

Someone may have:

✓ Lower ovarian reserve but good egg quality
✓ Normal AMH with poorer egg quality
✓ Low AMH and still conceive naturally

Fertility depends on much more than one blood test result.

What Factors Can Affect Ovarian Reserve?

While age is the strongest factor, ovarian reserve and fertility may also be influenced by:

Age

The natural decline in egg quantity and quality over time.

Endometriosis

Some evidence suggests endometriosis and ovarian surgery may affect ovarian reserve.

PCOS

PCOS may impact ovulation and hormone regulation.

Smoking

Smoking has been associated with accelerated ovarian ageing.

Chronic stress & inflammation

Long-term inflammation and oxidative stress continue to be explored in reproductive ageing research.

Chemotherapy or radiotherapy

Medical treatment may affect ovarian function.

Family history

Early menopause or ovarian insufficiency within families may influence reproductive lifespan.

How Is Ovarian Reserve Tested?

Anti-Müllerian Hormone (AMH)

AMH is a blood test commonly used to estimate ovarian reserve.

Lower AMH may suggest fewer developing follicles.

However:

AMH does not directly measure egg quality or predict whether natural pregnancy will occur.

Antral Follicle Count (AFC)

Ultrasound used to count developing follicles.

Follicle Stimulating Hormone (FSH)

Elevated FSH may indicate reduced ovarian responsiveness.

Menstrual cycle changes

Changes in cycle length or ovulation timing sometimes prompt further investigation.

Testing should always be interpreted alongside age, symptoms and overall reproductive history.

Does Low Ovarian Reserve Mean You Cannot Get Pregnant?

No.

Low AMH or reduced ovarian reserve does not automatically equal infertility.

Many women with lower ovarian reserve conceive naturally.

Pregnancy outcomes are influenced by:

- Egg quality
- Ovulation
- Hormones
- Sperm health
- Uterine health
- Lifestyle
- Nutrition
- Inflammation
- Timing

This is why fertility support often focuses on overall reproductive wellbeing, not only one marker.

Can AMH Levels Increase Naturally?

One of the most searched fertility questions in New Zealand is:

“Can I increase my AMH naturally?”

AMH (Anti-Müllerian Hormone) reflects ovarian reserve and follicle activity, but research currently suggests ovarian reserve itself cannot be dramatically increased because women are born with a finite number of eggs.

However, AMH values can fluctuate and may be influenced by:

- Hormonal contraception
- PCOS
- Pregnancy or postpartum periods
- Laboratory variation
- Ovarian surgery history
- Nutrient status in some populations
- Overall ovarian function

Some emerging research explores whether improving inflammation, oxidative stress, nutrient status and metabolic health may influence ovarian function in certain women.

More research is needed.

Rather than focusing solely on raising AMH, many fertility practitioners focus on supporting:

✓ Egg quality
✓ Ovulation
✓ Hormonal balance
✓ Blood flow
✓ Oxidative stress
✓ Nutritional status
✓ Sleep & stress regulation

Because fertility is much more than one number.

Can You Increase Egg Quality?

Research suggests we cannot stop ovarian ageing, but supporting egg quality may be possible through improving overall reproductive health.

Areas commonly explored include:

- Antioxidant intake
- Nutrition
- Sleep quality
- Smoking cessation
- Stress reduction
- Blood sugar balance
- Hormonal health
- Targeted supplementation

Egg maturation occurs over several months, meaning fertility support often starts before trying to conceive.

Nutrition & Lifestyle Factors That May Support Fertility

Mediterranean-style eating patterns

Research often supports higher intake of:

✓ Fish
✓ Vegetables
✓ Fruit
✓ Olive oil
✓ Legumes
✓ Nuts

Some studies associate these patterns with improved reproductive outcomes.

Sleep & stress management

Chronic stress may influence hormone regulation and menstrual health.

Smoking cessation

Smoking has consistently been linked with accelerated ovarian ageing.

Regular movement

Exercise supports metabolic health and insulin sensitivity.

Nutrients Commonly Studied For Egg Quality & Fertility Support

CoQ10 (Coenzyme Q10)

CoQ10 is involved in mitochondrial energy production and antioxidant defence.

Studies suggest CoQ10 supplementation may support:

- Cellular energy
- Oxidative stress balance
- Ovarian response
- Embryo quality markers in some fertility populations

CoQ10 is frequently discussed for women trying to conceive, particularly from the mid-30s onward.

Included in GLOWBODY Female Fertility Support and Male Fertility Support.