17th Jan 2024

Nutrition is a key component of fertility. For women, the healthier you eat, the more likely it is you’ll be able to successfully conceive and carry a child to term. For men, the better your diet, the higher your sperm concentration will be.

This is because our bodies require a wide range of nutrients (including vitamins, minerals, and protein) to continuously perform reproductive functions. Whether it’s producing reproductive hormones, maintaining a healthy menstruation cycle, or transporting sperm — fertility benefits from a nutrient-rich diet.1

Long story short? The more familiar you are with vitally important fertility-boosting nutrients, the more you can incorporate them into your daily diet and increase your chances of a successful pregnancy.

Today we’ll be sharing our top smoothie recipes for fertility. But first, let’s explore a few key nutrients and how they support the reproduction process.

Understanding Fertility-Boosting Ingredients

Fertility smoothies are an effective and convenient way to increase your intake of essential nutrients. They’re easy to make, well-balanced, and extremely helpful in terms of improving reproductive health.

Embarking on the journey to enhance fertility involves a holistic approach that includes nourishing your body with essential nutrients. Below are a few of the most beneficial options:

1. Antioxidants

Several studies have shown2 that antioxidants promote healthy egg and sperm quality by reducing oxidative stress. They also support embryo development and reduce the likelihood of abnormalities. Antioxidants can be found in a wide variety of foods, including kale, blueberries, beets, blackberries, and spinach.

2. Beta Carotene

Beta-carotene may help boost fertility3. This is a type of carotenoid that gives many fruits and vegetables their red or orange color, including tomatoes, carrots, and sweet potatoes. When ingested, the body converts beta-carotene into Vitamin A, which supports the immune system and promotes cell growth. Vitamin A also plays a critical role in healthy fetal growth and development.

3. Omega-3 Fatty Acids

Studies have shown4 there are several benefits associated with increasing the intake of omega-3 fatty acids before and during pregnancy. Firstly, it has been shown to reduce the likelihood of preterm labor and delivery. There’s also evidence to suggest5 it reduces the risk of postpartum depression. But perhaps most intriguingly, it can prevent infants from developing food allergies. Foods rich in omega-3 fatty acids include chia seeds, salmon, walnuts, sardines, and almonds.

4. Folic Acid

Folic acid6 is one of the most highly recommended prenatal supplements — and for good reason. It promotes healthy sperm production7 in men and it’s been shown to reduce8 neural tube defects in developing fetuses. You can find this powerhouse B-vitamin in asparagus, spinach, avocado, eggs, and legumes.

5. Selenium

Selenium, a mineral naturally found in soil, is best known for contributing to the healthy balance of hormones needed for ovulation,9 but there’s also research that links low selenium levels with low birth weights10 in infants. Fish, poultry, brown rice, mushrooms, and eggs are all excellent sources of selenium.

6. Iron

Studies have shown that women who take iron supplements significantly reduce the risk of ovulatory infertility.11 The body also uses iron to transport oxygen to a baby during pregnancy, making it a crucial nutrient for expectant mothers. Foods like red meat, quinoa, and kale are all high in iron.

7. Vitamin B6

Vitamin B6 is highly recommended for women hoping to conceive because it strengthens the uterine lining and increases the production of cervical mucus,12 which helps sperm successfully travel through the vaginal canal and into the uterus. Natural sources of vitamin B6 include salmon, chickpeas, and avocados.

For optimal results when making smoothies for fertility, you’ll want to ensure you’re getting the best possible balance of nutrient-dense ingredients. Our tip? When crafting your own fertility smoothie recipes, follow this basic formula: 

Dark Leafy Green + Antioxidant-Rich Fruit + Superfood + Healthy Fat + Liquid Base


8 Easy Smoothie Recipes for Fertility

If you’re looking for an easy and delicious way to boost your health and your fertility, there are plenty of tried-and-true smoothies for fertility you can replicate at home. Each fertility smoothie packs a burst of flavor and health-boosting ingredients. 

Here’s a list of our favorite fertility-boosting smoothies:

1. Pineapple Avocado Smoothie

Pineapple is a super source of Vitamin C, which contributes to optimal reproductive health in women. In fact, one study13 found Vitamin C improved hormone balance and increased fertility in women with luteal phase defects. This, coupled with the high levels of monounsaturated fatty acids (MUFAs) found in avocados that promote regular ovulation, make pineapple avocado smoothies an excellent choice for women hoping to conceive.

Ingredients:

  • 1/2 avocado
  • 1 cup diced fresh pineapple 
  • 1 cup of chopped kale
  • 1/2 banana
  • 1/2 cup of liquid (water, pineapple juice, almond milk etc)

2. Mango Protein Smoothie

This smoothie recipe is fortified with flaxseed — a major source of omega-3 fatty acids and fiber (both of which support reproductive health).14 Additionally, just ¾ cup of mango provides 50% of our daily recommended intake of Vitamin C. That’s a win-win!

Ingredients needed:

  • 3 cups frozen mango
  • ½ cup greek yogurt
  • ½ cup coconut milk unsweetened
  • ½ cup almond milk unsweetened
  • 3 tbsp protein powder
  • 2 tbsp flaxseed ground

3. Very Berry Smoothie

Strawberries and blueberries jam-pack this fertility shake with antioxidants, while ashwagandha powder stabilizes hormones in women and increases sperm count in men. The finishing touch? A generous helping of kale for a powerful fiber boost. It’s a berry blast unlike any other!

Ingredients needed: 

  • 1 tbsp ashwagandha powder
  • 1 ½ cup coconut milk
  • 1 cup (or 1 handful) baby kale
  • ½ cup strawberries
  • ½ cup blueberries
  • ½ banana

4. Goji Berry Smoothie

This smoothie is a vibrant concoction filled with fertility-boosting properties. Its almond butter base serves as an excellent source of monounsaturated fats, vitamin E, and essential minerals like zinc and selenium — all pivotal for reproductive function. But goji berries are the star of the show, nourishing your body with protective antioxidants like zeaxanthin and polysaccharides.

Ingredients needed: 

  • 1 cup frozen strawberries
  • 1 banana, peeled
  • 2 tablespoons goji berries
  • 1 tablespoon almond butter
  • 1 cup coconut milk

5. Spinach and Ginger Smoothie

Spinach is one of the healthiest leafy greens out there. It contains folate, iron, and several other vitamins that are crucial for reproductive health. This fertility juice recipe not only delivers all the benefits of spinach, but it’s also anti-inflammatory thanks to the addition of warm and zesty ginger!

Ingredients needed: 

  • 2 handfuls of spinach leaves
  • 1-2cm of ginger root, peeled and roughly chopped
  • 1 small banana (or 1/2 large banana)
  • 1 small kiwi
  • 1 tbsp ground flaxseed
  • 30g protein powder (of your choice)
  • 200ml almond milk (or any milk of your choice)

6. Apple Delight Smoothie

What do you get when you combine the antioxidant richness of Pink Lady apples with the anti-inflammatory properties of cinnamon? You get one of the best smoothie recipes for fertility that helps in lowering blood sugar levels and supporting healthy hormone balance! Plus, the apple contributes a refreshing sweetness and subtle tartness, so it’s sure to taste delicious.

Ingredients needed:

  • 1 Pink Lady apple
  • 2 tsp. FertiliGreens
  • 1 ½ Tbsp. almond butter
  • ¼ tsp. cinnamon powder
  • 1 Tbsp. flaxseeds
  • Stevia to taste
  • 1 avocado
  • 1 tsp. Maca powder
  • 5-6 ice cubes
  • Water for consistency

7. Peach Pineapple Smoothie

Peaches are one of the many fruits that contain beta-carotene, which as we mentioned earlier, converts to Vitamin A and plays a vital role in the healthy development of an embryo. Pair the gentle sweetness of peaches with the tropical flavor of pineapple (which also happens to be an incredible source of Vitamin C) and you’ve got a new favorite fertility smoothie recipe!

Ingredients needed:

  • ¾ cup peaches frozen or fresh
  • ¾ cup pineapple frozen or fresh
  • 1 ¼ cup almond milk unsweetened
  • 2 tbsp protein powder
  • 2 tbsp flaxseed
  • ½ tsp vanilla extract

8. Banana Walnut Smoothie (For Men)

Bananas are bursting with Vitamin C and Magnesium,15 both of which increase sperm quality and mobility. For this reason, it’s always recommended that men seek out smoothie recipes for fertility that include bananas. This male fertility smoothie is also enriched with walnuts, which help replenish sperm stores and increase concentration levels. Now that’s a power combination!

Ingredients needed:

  • 400 g Banana
  • 300 ml Walnut milk
  • 1 pinch Cinnamon powder to taste

Lifestyle Factors for Enhanced Fertility

While incorporating a fertility smoothie into your daily diet is a highly effective way to increase your chances of conceiving, it’s not the only thing you should be adding to your routine. It’s always best to take a holistic approach to improving fertility by making healthier decisions in several different areas. The combined effect of these lifestyle changes is more likely to achieve your desired result.

Here are a few key lifestyle changes to consider:

Take Fertility Supplements

It isn’t always easy to get your required nutritional intake through diet alone. Running late in the morning, forgetting your lunch on the kitchen counter, and eating out on the fly are just a few examples of how life can throw a wrench in our nutritional plans.

Fertility supplements are an excellent way to ensure you meet your daily requirements. They can be taken first thing in the morning or stored in your work bag, making them a convenient option for those with busy schedules. 

Maintain a Healthy Weight

Obesity has a strong impact on infertility16 for a variety of reasons. For women, excess weight can result in irregular ovulation and hormonal imbalances. In men, it can increase the temperature of the scrotum and therefore decrease sperm counts.

Given these potential outcomes, it’s recommended that women who hope to become pregnant maintain a healthy body mass index (between 18.5 and 24.9). For men, the ideal range is between 20 and 25.

Engage in Regular Exercise

Physical activity is an essential part of reproductive health.17 The more active you are, the more easily your body balances insulin and free androgen levels — resulting in a consistent and healthy menstrual cycle. 

Ideally, adults should engage in 30 minutes of light to moderate exercise per day (at a minimum). Adding a morning walk or at-home yoga practice to your day, in addition to smoothie recipes for fertility, can truly work wonders!

Practice Stress Management 

Stress is known to have an impact18 on our reproductive health. Constant stress has been linked to weight gain, hormone imbalances, and irregular ovulation schedules. It also lowers testosterone levels in men and decreases sperm density.19

Finding healthy ways to manage stress is of utmost importance for couples looking to conceive. Meditation, cognitive behavioral therapy, and music therapy are just a few methods that have proven to be effective. 

Get Adequate Sleep

Research shows that women who do not get the recommended 7 hours of sleep per night are 15% less likely to conceive.20 This is why it’s so important to practice good sleep hygiene and maintain a consistent sleep routine.

Ways to improve sleep quality include:

  • Avoid caffeine for at least four hours before bedtime
  • Don’t watch television or use electronic devices for at least one hour before bed
  • Go to bed at the same time each night
  • Avoid napping during the day
  • Avoid alcohol for at least two hours before bedtime

Boost Your Fertility with FertilitySmart

If your journey to parenthood has faced some challenges along the way, know that you are not alone. At FertilitySmart, we’re committed to providing you with the highest quality fertility supplements and helping couples experience the joy of starting a family.

Our fertility supplements contain l-arginine, vitamin E, folic acid, iron, zinc, and other essential vitamins, minerals, and amino acids for boosting fertility. You’ll never find fillers, artificial flavors, gluten, gelatin, lactose, sugar, or preservatives in our supplements. Check out our success stories and get ready to feel inspired! 

If you’re ready to start your journey, learn more about our fertility supplements for women and male fertility supplements today! 

Citations: 

  1. Harvard Health Publishing. Fertility and diet: Is there a connection? Harvard Health Blog. 2018. Accessed 2024-01-08. Available at: https://www.health.harvard.edu/blog/fertility-and...
  2. Chiu YH, et al. Antioxidants in fertility: impact on male and female reproductive outcomes. Fertil Steril. 2018;110(4):578-580. Accessed 2024-01-08. Available at: https://www.sciencedirect.com/science/article/pii...
  3. Staples RE, Lasslo LL. Possible Role of Beta-Carotene in Improving Fertility in Dairy Cattle. J Dairy Sci. 1982;65(6):1064-1069. Accessed 2024-01-08. Available at: https://www.sciencedirect.com/science/article/pii...
  4. Gaskins AJ, et al. Omega-3 fatty acid supplementation and fecundability. Hum Reprod. 2022;37(2):312-321. Accessed 2024-01-08. Available at: https://pubmed.ncbi.nlm.nih.gov/35147198/.
  5. Freeman MP, et al. N-3 (Omega-3) Fatty Acids in Postpartum Depression: Implications for Prevention and Treatment. Accessed 2024-01-08. 2010;27(11):960-966. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989...
  6. MedicalNewsToday. Folic acid for pregnancy: Benefits, when to take, and how much. Accessed 2024-01-08. Available at: https://www.medicalnewstoday.com/articles/folic-a...
  7. Healthline. Folic Acid for Men: Fertility and More. Accessed 2024-01-08. Available at: https://www.healthline.com/nutrition/folic-acid-f...
  8. New York State Department of Health. Folic Acid: the Vitamin That Helps Prevent Birth Defects. NY State Health. Accessed 2024-01-08. Available at: https://www.health.ny.gov/publications/1335/.
  9. Barchielli G, et al. Relation between Selenium and Female Fertility: A Systematic Review. Nutrients. 2022;14(4):855. Accessed 2024-01-08. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9948...
  10. Kujawa KA, et al. Low Selenium Levels in Amniotic Fluid Correlate with Small-For-Gestational Age Newborns. Nutrients. 2020;12(5):1446. Accessed 2024-01-08. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600...
  11. Chavarro JE, et al. Iron intake and risk of ovulatory infertility. Obstet Gynecol. 2006;108(5):1145-1152. Accessed 2024-01-08. Available at: https://pubmed.ncbi.nlm.nih.gov/17077236/.
  12. Gahlawat P, et al. The Evaluation and Treatment of Cervical Factor Infertility a Medical-Moral Analysis. Linacre Q. 2018;85(1):39-50. Accessed 2024-01-08. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6027...
  13. Henmi H, et al. Effects of ascorbic acid supplementation on serum progesterone levels in patients with a luteal phase defect. Fertil Steril. 2003;80(2):459-461. Accessed 2024-01-08. Available at: https://pubmed.ncbi.nlm.nih.gov/12909517/.
  14. Moslehi N, et al. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv Nutr. 2022;13(3):680-690. Accessed 2024-01-08. Available at: https://www.sciencedirect.com/science/article/pii...
  15. Irani M, et al. Antioxidant Supplementation on Male Fertility—A Systematic Review. Andrologia. 2022;54(1):e14197. Accessed 2024-01-08. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1013...
  16. Penn Medicine. What's the Link Between Obesity and Infertility? Penn Medicine. 2014. Accessed 2024-01-08. Available at: https://www.pennmedicine.org/updates/blogs/fertil...
  17. Cai Q, et al. Association between physical activity and infertility: a comprehensive systematic review and meta-analysis. Reprod Biol Endocrinol. 2022;20(1):61. Accessed 2024-01-08. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9125...
  18. WebMD. How Stress Can Hurt Your Chances of Having a Baby. WebMD. Accessed 2024-01-08. Available at: https://www.webmd.com/baby/features/infertility-s...
  19. Nargund VH, et al. Lifestyle and fertility: the influence of stress and quality of life on male fertility. Reprod Biomed Online. 2018;37(3):393-400. Accessed 2024-01-08. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6260...
  20. Palagini L, et al. Sleep, Sleep Disturbance and Fertility in Women. Sleep Med Rev. 2015;22:78-87. Accessed 2024-01-08. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4402...