“3 Fertility Smoothies to Boost Your Fertility Journey” is written by Samantha Sycalik and reviewed/edited by Jamie Adams, MS RD LDN. Sam is a current Senior undergraduate student at the University of Maryland studying Dietetics and exhibits a special interest in infant and maternal health.
Have you been struggling with infertility or hormonal imbalances? Would you believe me if I told you that what you eat could impact your success with conception? Various foods can work against your reproductive system, making it harder for your body to produce quality eggs and prepare your body for conception.
But, what if I told you that you could potentially help boost both you and your partner’s fertility with one simple, easy, and delicious food staple?
In this post I’ll be sharing tips and tricks to making fertility smoothies filled with nutrients that help boost egg quality and optimize your reproductive system. I also include 3 staple fertility smoothie recipes for him and her that you and your partner can incorporate into your fertility journey.
Let’s get into it!
*Please note, this blog post includes affiliate links for your shopping convenience. As an Amazon Associate I earn from qualifying purchases. The links help support the blog as we may earn a small commission at no extra cost to you.
What are fertility smoothies?
Fertility smoothies are a blend of nutrient dense foods that are chocked full of phytochemicals to help you boost your fertility. Smoothies are a great way to get an abundance of nutrients in a quick and delicious way.
Do fertility smoothies really work?
The answer to this question ultimately depends on you and your own personal journey. While fertility smoothies are not a cure-all for infertility, they may help boost egg quality, hormonal balance, and sperm health which in turn can increase your chances of conception. However, It’s important to remember that every body is beautifully unique and fertility is very sensitive and complex.
Believe it or not there is research to support women getting pregnant alongside supplementing with specific nutrients used in fertility smoothies. One study presented at the European Society of Human Reproduction and Embryology (ESHRE) conference in Geneva found that consuming a fertility smoothie daily improved both sperm motility and womb quality in men and women, respectively. The study also found that those who consumed fertility smoothies helped 4% IVF success on average.
How fertility smoothies can optimize your reproductive health
It’s been shown that antioxidants help improve egg health. Phytonutrients help boost your fertility, but it’s all about utilizing the right ingredients and combining them in a way that will promote your fertility, not hinder it.
While, generally speaking, most fruits and vegetables are very nutritious, certain fruits can spike your blood sugar producing a stress response in the body. This is why it’s important to know which foods to include in your fertility smoothies to help you conceive.
Observational studies have shown strong links between health status before pregnancy impacting maternal and child health outcomes. The preconception period of a woman’s life provides an opportune time to address reproductive intentions and to adopt behaviors that promote and support well being regardless of pregnancy intention.
Fertility smoothies are a quick and easy way to promote your overall health and wellbeing during the preconception period. What’s more is that it is important for both you and your partner to be at an optimal health status before getting pregnant. A male’s fertility is just as important as a woman’s when it comes to successful conception, and diet can affect a male’s sperm quality too.
Our basic formula for throwing together your fertility smoothies
Fertility smoothies are one of the quickest, easiest, and probably one of the tastiest options for optimizing your nutrient intake while boosting your fertility!
Here is our basic formula for throwing together your fertility smoothies:
- Low-glycemic, antioxidant-rich fruits
- Dark leafy greens
- A mix of plant-based proteins and healthy fats
- Rotate fertility superfoods such as:
How to make the best fertility smoothie to help you get pregnant and optimize hormonal health
What goes into your smoothies for fertility matters. So let’s get into what you need to know when making your own fertility smoothies.
Vegetables to use to boost your fertility smoothies
Go Green! Spinach, baby kale, and swiss chard are great staples to keep on hand for your go-to fertility smoothies. These dark leafy greens provide essential prenatal nutrients such as calcium, iron and folate.
It’s good to rotate your greens from season to season. You can do this by incorporating greens such as arugula, romaine lettuce, and other lighter greens in the spring or summer months and utilizing dark leafy greens during the fall and winter months.
Other vegetables you can include in your smoothies include:
- Beets
- Carrots
- Cauliflower
- Cucumber
Fruits For Your Fertility Smoothies
Not all fruits are created equal. While, generally speaking, fruits are very nutritious, certain fruits can spike your blood sugar producing a stress response in the body.
Fiber first.
When looking to boost your fertility naturally through nutrition, it’s important to focus on fiber. Fiber-rich fruits and vegetables help keep your blood sugar balanced.
Soluble fiber, like that found in fruits and vegetables, can help lower estrogen concentrations in women, which may help some women who struggle with estrogen dominance.
Try to maintain a recommended daily intake of at least 21 to 25 grams of fiber daily.
Aim for antioxidants.
Antioxidants help the body protect itself against oxidative damage, which we encounter on a daily basis. Studies have shown that antioxidants such as zinc and folate may help boost fertility rates in both men and women.
Low glycemic index.
When trying to optimize your reproductive health, limit high-glycemic fruits which can cause a spike in blood sugar, initiating an insulin response in your body.
Research shows that over time, perpetual spikes in blood sugar can cause insulin resistance. In return, this can cause the ovaries to produce excess androgens (male hormones), which will hinder a woman’s reproductive system. It is critical to keep your blood sugar levels balanced when trying to conceive.
Fruits such as bananas, dates, mangos, pineapples, and watermelon are some high-glycemic fruits you’ll want to limit (or pair well with protein and fats) when trying to conceive.
Here are some of our go-to fruits for fertility smoothies:
- Cherries
- Berries
- Avocados (not only are they high in fiber, but healthy fats too!)
- Apples
Protein Sources for Fertility Smoothies
When adding protein into your fertility smoothies, and in general consuming proteins while trying to conceive, it’s important to focus on plant-based sources of protein.
Boost your fertility smoothies with plant-based protein through nuts, seeds, and nut butters. Not only do these plant-friendly sources provide some protein, they also can boost your fat intake which is another essential nutrient when trying to conceive.
You may also supplement with collagen or plant-based protein powders. Discuss with your healthcare provider before adding any supplements to your diet.
Healthy Fats For Fertility Smoothies
Omega 3 fatty acids have been found to be essential, not only for a well rounded healthy lifestyle, but especially for when trying to boost your reproductive health. The type of fats you consume can alter your fertility first hand. Harvard’s fertility diet stresses the importance of reducing or eliminating trans fats and increasing sources of monounsaturated fats.
In addition to omega-3’s, researchers at the Harvard School of Public Health noted that women who ate the most monounsaturated fats during the IVF cycle were 3.5 times more likely to have a successful pregnancy and a live birth.
Some sources of monounsaturated fats include:
- Nuts
- Seeds
- Peanut oil
- Avocados
Liquids
When choosing a liquid base for your fertility smoothies, it’s important to note that not all liquids are created equal.
Juices
You’ll want to avoid juice cocktails or any juice that is not 100% unsweetened. Adding fruit juice made from concentrate and packed with added sugars can take away from your reproductive health by spiking your insulin due to the high sugar content.
So our tip #1 for liquids, AVOID sugary bases!
When choosing a juice-base, opt for something rich in antioxidants, such as pomegranate or cranberry juice, and be sure it is 100% natural juice with no added sugars.
Milk bases
Studies have shown that eating or drinking full-fat dairy products in moderation may support female fertility. One way to add a boost of dairy and some naturally occurring probiotics would be adding some full-fat plain greek yogurt into your smoothie mix.
It’s important to note that if you have any sort of intolerance to dairy products, this research would not apply to you. You’ll want to limit the inflammatory response in the body when trying to conceive so it’s important to stay away from dairy if you are intolerant to it, or have other food sensitivities.
Milk alternatives such as nut milks will provide some added compounds such as lignans and omega fatty acids that help boost fertility. Try some unsweetened cashew milk, almond milk, or even oat milk. You can also add some healthy saturated fats and a boost of sweetness with some unsweetened coconut milk.
Water
As always, coconut water or simply water is another option. If you feel milk is too heavy and you want something a bit lighter. If this is something you are going for, try mixing equal parts milk and water to your smoothie to make-up the liquid portion.
Extra Supplements and Superfoods to Boost Your Fertility Smoothies
Prenatals
Most women have heard that taking a prenatal vitamin is important during pregnancy, but it also is something that could help boost fertility and support your reproductive health during the preconception period.
Folate is a very important supplement to focus on during the preconception period. This is why taking a prenatal multivitamin could be a good supplement to incorporate into your daily routine when trying to conceive.
Vitamin D
Adding a vitamin D boost to your daily routine could be beneficial for conception, as well as your overall health. However, recent research suggests this may only apply if you are deficient in vitamin D.
In addition to supplements, these superfood ingredients are rich in nutrients to add into your fertility smoothie rotation:
Acai Berries
Acai berries are a dark blue-purple fruit from South America that can be found in the frozen isle or as a powder. This blue-purple fruit is rich in anthocyanins which is a strong antioxidant with many healthful benefits. To top it off, acai berries also contain omega-3 fatty acids which are also beneficial while trying to conceive.
Cacao
This raw form of chocolate is packed with pro-fertility nutrients such as iron, zinc, magnesium, and phosphorus. Cacao can also help satisfy your chocolate cravings while maintaining your blood sugar levels.
Hemp Seeds
Hemp seeds are considered a complete source of protein. Simply adding 2 tablespoons of this packed superfood will provide you with all 9 essential amino acids.
Spirulina
Spirulina is a blue-green algae that you can find in a powder form at select stores. Spirulina is rich in micronutrients such as vitamins E, C, and B6 which support fertility. Spirulina is also an added source of plant protein.
Maca
Another ‘superfood’ powder derived from South America, maca is also known as Peruvian Ginseng. While maca has many benefits, such as being a natural aphrodisiac, which may also increase sperm count and fertility in men. Maca is also rich in vitamins and minerals, and is a natural hormone balancer and stress reducer.
**DISCLAIMER: Before introducing any new supplements or herbal products into your daily regimen, it’s important to consult your healthcare provider or Registered Dietitian. This is especially important if you have Polycystic Ovary Syndrome (PCOS) or if you’re taking fertility medications/receiving treatments.
3 fertility smoothie recipes that can aid you on your fertility journey
The following fertility smoothie recipes follow our basic formula for throwing together your fertility smoothies.
Don’t forget to mix, match and rotate the fertility superfoods mentioned above to give your body a variety of nutrients to nourish your body as you boost your fertility!
The Ultimate Fertility Smoothie
Ingredients:
- 2 cups spinach, baby kale, or mixed greens
- 1 whole green granny smith apple (or apple of choice)
- 1 kiwi
- 2 cups coconut water
- 1 tablespoon cashew butter
- 1 tablespoon chia seeds
- 1 tablespoon hemp seeds
- 2 cups ice
Optional additives we recommend trying:
Blend all the ingredients together in a blender or food processor until smooth. Pour into your favorite cup and enjoy!
Chocolate Cherry Maca Smoothie
Ingredients:
- 2 cups spinach, baby kale, or mixed greens
- 1 cup frozen dark sweet cherries
- ½ to 1 cup pomegranate juice
- 1 cup unsweetened coconut milk
- 2 tablespoons cashew butter
- 1 to 2 tablespoons cacao powder
- 1 tablespoon maca powder
Optional additives we recommend:
- Chocolate plant-based protein powder
- Chia seeds
- Mixed berries
Blend all the ingredients together in a blender or food processor until smooth. Pour into your favorite cup and enjoy!
Acai Berry Boost – A Fertility Smoothie for Him and Her!
Ingredients:
- 2 cups spinach, baby kale, or mixed greens
- 1 cup frozen mixed berries
- 1 ½ to 2 cups unsweetened coconut milk
- ½ cup pomegranate juice
- 2 to 3 tablespoons acai powder
- 1 tablespoon flax seeds
- 1 tablespoon chia seeds
Optional additives to give yourself a boost:
- Cashew butter
- Maca powder
Blend all the ingredients together in a blender or food processor until smooth. Pour into your favorite cup and enjoy!
Conclusion: Fertility Smoothies
If you are finding yourself struggling with infertility, hang in there and know that you are not alone. Every body is unique and that is why you should do what is best for you and your timing.
In the meantime, focus on methods that can help boost your fertility such as incorporating fertility smoothies, focusing on whole foods and supplementing with nutritive compounds known to help give your reproductive system a boost. You’ve got this!
Are you looking for more support to optimize your hormones and fuel your fertility through nutrition?
Whether you just came off of birth control and are looking to tune into your natural cycle, have an irregular cycle and are looking to regulate your period or, are actively trying to conceive and wanting to optimize your fertility… you are in the right place!
In my Guide to Fuel Your Fertility and Optimize Your Hormonal Health we’ll dive into foods to include to fuel your fertility, a list of what to keep in stock in your kitchen, a quick look at supplements for conception, and seed cycling to optimize hormonal health. Complete with meal plans to support your hormones in the follicular and luteal phases plus 20 bonus fertility fueling snack recipes to incorporate into your day!
Don’t wait, grab your Guide today! NOW AVAILABLE!
Ready to dive into more about hormonal balance for optimal fertility? Check out my Seed Cycling With the Moon blog post for ways to optimize and bring balance back to your hormonal health.
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