Smoothies for fertility should definitely be on your mind if you’re trying to conceive. 

As a PCOS dietitian, I get asked all the time whether or not your diet can impact your fertility? The answer is absolutely yes. Fertility smoothies are a great way to improve your overall health and boost your fertility. 

This blog post will dive into what a fertility smoothie is, how to make one, and several of my favorite fertility smoothie recipes. These smoothies are great options for both men and women looking to improve their fertility. 

Can Smoothies Really Boost Your Fertility? 

Depending on how the smoothie is made, yes, it can boost fertility! 

Fertility is influenced by many factors including our diet and overall nutrition status. Nutrients like vitamin D, zinc, omega 3 fatty acids, coenzyme Q10, magnesium, vitamin C, and vitamin B6 all play important roles in hormone balance, ovulation, and egg quality. 

Making small changes to your diet and lifestyle can be a key part of your fertility journey. 

If you have PCOS in particular, check out: PCOS Diet Plan to Get Pregnant (Free PDF + Recipes).

A fertility diet can be important for your partner too! Improving male fertility is just as important as optimizing your fertility. Recent research has shown that sperm health has a big impact on a successful pregnancy. Poor sperm health has been linked to recurrent pregnancy loss (1). Don’t forget, it takes two to tango!

A balanced diet for both you and your partner that includes mostly whole foods is a great way to improve your fertility. Including a nutrient-rich smoothie in your daily routine can be a delicious way to get a lot of these essential nutrients into your diet.

If you’re trying to conceive, a good quality prenatal vitamin is also important. Check out this post on vital nutrients that support a healthy pregnancy and my favorite prenatal vitamins: 5 Best Prenatal Vitamins.

Ok, let’s talk about what an optimal fertility smoothie looks like.

What is a Fertility Smoothie? 

Technically, there’s no real definition here. The general consensus is that a fertility smoothie is a smoothie that includes nutrient dense foods and supports the reproductive system. 

A fertility smoothie should also keep your blood sugar levels stable. Erratic blood sugar levels or insulin resistance (something that’s very prevalent in PCOS!) can reduce egg and sperm quality. It can also impair ovulation, which is key for getting pregnant.

To keep blood sugar levels stable, a healthy fertility smoothie will include a good amount of fiber, protein, and healthy fats. 

Additionally, a fertility-boosting smoothie will include antioxidants. Antioxidants can protect your body from oxidative stress and free radicals that can ultimately damage both sperm and egg health.

Check out these posts for lists of high fiber foods and anti-inflammatory foods.

Ok, if that sounds overwhelming, trust me, I’m going to make it really simple with my fertility smoothie formula. 

How To Make a Fertility Smoothie 

To make smoothies for fertility, you’ll want to include certain categories to make sure you’re hitting on all the right nutrients. 

Here’s the overview of what you’ll want to include in your fertility smoothies: 

• Fruit
• Vegetables 
• Healthy fats 
• Protein 
• Liquid
• Fertility Superfoods 

1. Fruit

A lot of people will say you can only choose low glycemic index fruits to put in your smoothie. I have mixed feelings about this but ultimately don’t completely agree. 

If you enjoy a wide variety of types of fruit, maybe you can opt to choose lower glycemic index fruits. If you’re a little more picky though and really only enjoy moderate to high-glycemic fruits, I wouldn’t stress too much. All fruit is going to have fiber, essential vitamins, and minerals that are so valuable for healthy eggs and menstrual cycle regularity.

You’ll want to use whole fruits here, as opposed to fruit juice, because it’s going to have fiber to slow down the blood sugar rise. You may find that more or less works best for you, but approximately 1 cup of fruit is a good amount to start with. 

I usually opt to use frozen fruit in smoothies. It’s more cost effective, lasts longer, and eliminates the need to add ice. 

Some fruits that are great in smoothies: 

• Bananas
• Blackberries
• Blueberries
• Cherries
• Mango
• Melon
• Peaches
• Pineapple
• Raspberries
• Strawberries

Approximately 1 cup of fruit is a good amount to start experimenting with if you’re going to make your own delicious smoothie concoctions. 

2. Vegetables

Even if you’re not a fan of vegetables, I think smoothies are a great place to experiment with them! They can offer vitamins and crucial minerals that improve reproductive health. Plus, with the sweet fruit flavor, you can generally overpower most of the vegetable taste.

Some vegetables that are great in smoothies: 

• Beets
• Cucumber
• Cauliflower (pick up some frozen cauliflower rice – it goes great in smoothies!)
• Carrots
• Pumpkin
• Raw leafy greens (spinach, kale, swiss chard)
• Zucchini

Approximately 1 cup of vegetables is a good amount to start with when you’re experimenting with your fertility smoothie recipes. 

3. Healthy Fats

This macronutrient has been historically demonized but we now understand how important it is for a healthy diet. Fat is necessary for hormone production and maintaining healthy hormone levels. It’s also essential for the absorption of certain vitamins too. 

Research shows that replacing trans fats and saturated fats in your diet with monounsaturated fats and polyunsaturated fats can improve fertility outcomes. 

Some healthy fats that are easy to include in smoothies include: 

• Avocado
• Chia seeds
• Hemp seeds
• Flaxseeds
• Pumpkin seeds
• Nut butters like peanut butter or almond butter
• Seed butter like sunflower seed butter
• Olive oil

In general, approximately 2 tablespoons is usually a good amount to include in your smoothie.

4. Protein

You may have heard that protein is the building blocks of muscle, which is true. Protein is also necessary for building basically everything in your body from cells to muscles to bones. So naturally, adequate protein intake has been associated with improved egg quality and sperm quality including sperm count.

When choosing your protein source for your smoothie, you can opt for either animal protein sources or plant-based proteins. 

Here’s some great sources of protein for your smoothie:

• Greek yogurt
• Kefir
• Cottage cheese
• High protein milk such as soy milk, ultra filtered milk, or pea milk
• Protein powder (read more about my picks for protein powder here)
• Collagen peptides

I recommend aiming for at least 20 grams of protein in your smoothie. Since people have varying protein needs, you may find that you feel better with more protein than this though. 

If you’re going with one of the dairy products in your smoothie, one study showed that full-fat dairy intake was linked with higher fertility rates than low fat dairy (2). For that reason, I generally recommend choosing full fat milk or dairy products when you’re trying to conceive.

5. Liquid

Your liquid base will make your smoothie, well, a liquid. There’s several different options you can choose from here and it will come down to personal preference and the type of smoothie you’re going for. 

Some of my go-to liquid options include:

• Almond milk
• Coconut milk
• Coconut water
• Kefir
• Oat milk
• Cashew milk
• Pea milk
• Soy milk
• Water
• Whole Milk

As a general rule of thumb, I’d start with about 1 cup of liquid for your smoothie.

6. Fertility Superfoods

If you have the opportunity to add some of these fertility superfoods to your smoothie, I’d highly recommend you do!

These foods can provide a really concentrated source of nutrients that are known to improve your fertility. If you include them in your daily smoothies, you’ll be setting yourself up for success. 

Here’s some fertility superfoods to try to include in your smoothies:

• Dark leafy greens
• Wheatgrass
• Sweet potato
• Berries (strawberries, raspberries, blueberries, blackberries, acai, goji)
• Citrus fruits 
• Avocado
• Chia seeds
• Cacao
• Cinnamon

Don’t stress though if you’re not able to get these fertility-boosting foods into every smoothie! 

There are so many different variations of smoothies that you can make!

10 Fertility Smoothies Recipes

Alright, perhaps what you’ve been waiting for…the good stuff aka the actual smoothies for fertility! 

These are some of my personal favorite smoothie recipes. Most of them are all great sources of fiber, protein, and fat and can be used as a meal replacement shake.

If any of these recipes aren’t balanced with all the components we’d want, I’ve made clear notes on what to add. Simply click on the smoothie title to get the full recipe.

Triple Berry Oat Tropical Smoothie

A Tropical Smoothie Cafe copycat recipe, this Triple Berry Oat Smoothie has a high fiber content with 15 grams of fiber and 37 grams of protein to give you some real staying power until your next meal! 

Mango Protein Smoothie

This smoothie relies on the natural sugar of the mango to provide natural sweetness – and it does not disappoint!

The Best Pumpkin Smoothie

Any pumpkin spice lovers here?! This pumpkin smoothie is thick, creamy, and tastes just like pumpkin pie filling.

Strawberry Cottage Cheese Smoothie

This is a great recipe that uses cottage cheese as the protein source but don’t let that scare you off if you’re not a cottage cheese lover because you won’t even notice the cottage cheese. This smoothie tastes like strawberry cheesecake!

Detox Island Green Smoothie

If green smoothies make you nervous, this Tropical Smoothie Cafe copycat recipe is a great beginner one to try! It doesn’t have a source of protein or fat so you’ll want to add that in! I’d add some collagen peptides and chia seeds but there’s tons of great combos that will work!

Kiwi Quencher Tropical Smoothie

This kiwi strawberry smoothie is a healthy copycat version of the popular shake from Tropical Smoothie Cafe. 

Peanut Butter Avocado Smoothie

An unlikely combo but peanut butter and avocado definitely go well together! This smoothie is so creamy and combines flavors that will surprise you in a good way.. 

Carrot & Banana Smoothie

This smoothie uses frozen banana and fresh carrots – another combo that you may not have thought to pair together. This is my take on a healthy, drinkable carrot cake!

Mango Kefir Smoothie

If you want to improve your gut health, this is a great option! Kefir, which is like a drinkable yogurt, doubles as the protein source and the liquid base. Kefir is packed with gut healthy probiotics (aka good bacteria) that may help relieve digestive issues. 

Berry Avocado Fertility Smoothie

Grab this full fertility smoothie recipe below! If you try it and love it, don’t forget to leave a review! 

The Bottom Line

Fertility smoothies are an easy way to boost both male and female fertility. They can provide key nutrients that improve male sperm quality, female egg quality and ovulation. 

Aim to include adequate amounts of fiber, protein, and healthy fats in your smoothie. If you follow the fertility smoothie formula that’s outlined above, you’ll be set up for success!

If you’re struggling with PCOS, grab this PCOS Meal Plan. It’s a 3 week done-for-you meal plan that includes daily meals and snacks, recipes, and weekly grocery lists. Take the guesswork out of it and improve your fertility with PCOS!