Smoothies have become an increasingly popular health food in recent years. Packed with fruits, vegetables, and other nutritious ingredients, smoothies provide a convenient way to increase your intake of vitamins, minerals, fiber, and antioxidants. For individuals trying to conceive, nutrition and lifestyle factors can play an important role in fertility. This has led many to wonder whether drinking smoothies can help boost fertility.
What’s in a fertility smoothie?
There is no single “fertility smoothie” recipe. However, there are many nutrient-dense ingredients often included in smoothies that may benefit fertility:
- Healthy fats from avocados, nuts, seeds, and coconut. These provide essential fatty acids for hormone production.
- Fruits like berries which are high in antioxidants. Antioxidants combat free radicals and reduce oxidative stress.
- Dark leafy greens like spinach and kale. Excellent sources of folate, iron, and vitamin K.
- Fresh herbs like mint and basil. Packed with phytonutrients and anti-inflammatory compounds.
- Spices like cinnamon and turmeric. May help regulate menstrual cycles and promote healthy inflammation response.
- Pumpkin, carrot, and beet juice. Rich sources of carotenoids, iron, and vitamin C.
- Dairy like Greek yogurt and milk. Provides protein, probiotics, calcium, and vitamin D.
- Nuts and nut butters. Good fats and plant protein for hormonal balance.
- Superfood powders like maca, wheatgrass, and spirulina. Concentrated sources of nutrients.
Do smoothies help improve fertility in women?
There are a number of ways the nutrients found in fertility smoothies could potentially help women trying to conceive:
- Antioxidants – Fruits and vegetables provide antioxidants like vitamin C, vitamin E, carotenoids, and flavonoids. These compounds help fight oxidative stress and free radical damage that can negatively impact egg quality.
- Folate – Folate is a B vitamin crucial for preventing neural tube defects. Leafy greens, citrus fruits, legumes, and whole grains supply folate in smoothies.
- Iron – Iron carries oxygen in the blood to the uterus and ovaries. Iron-rich smoothie additions include spinach, pumpkin seeds, cashews, and raisins.
- Vitamin D – Important for hormonal balance, vitamin D is found in dairy products and fortified juices often used in smoothies.
- Plant foods – Fruits, vegetables, nuts, seeds, and herbs provide antioxidants, phytonutrients, minerals, and fiber that support overall fertility.
Research on smoothies specifically is limited. However, studies do suggest diets rich in plant foods, healthy fats, and key micronutrients may improve outcomes for women undergoing fertility treatments like IVF.
Do smoothies help increase fertility in men?
Smoothies with nutrient-dense ingredients could also benefit male fertility in several ways:
- Antioxidants – May protect sperm from oxidative damage caused by free radicals.
- Vitamin C – Important for sperm quality and count. Found in citrus fruits, berries, kiwi, and tomatoes.
- Folate – Helps form healthy sperm. Folate-rich foods include spinach, asparagus, legumes, and avocado.
- Zinc – Zinc supports testosterone levels, sperm production, and motility. Get it from nuts, seeds, oats, and dairy.
- L-arginine – An amino acid that may improve semen volume and sperm activity. Found in oats, legumes, seeds, and dairy.
The nutrients from fruits, vegetables, healthy fats, proteins, and herbs in smoothies could help address issues like low sperm count and poor sperm motility. More research is still needed though on smoothies and male fertility specifically.
Which smoothie ingredients are best for fertility?
Building your smoothie with fertility-boosting ingredients is key. Some top foods and nutrients to include are:
| Ingredient | Fertility Benefits |
|---|---|
| Avocados | Healthy fats, folate, vitamin K, vitamin C, fiber |
| Berries | Antioxidants like vitamin C, flavonoids, phenolic acids |
| Leafy greens | Folate, iron, calcium, magnesium, vitamin K |
| Nuts and seeds | Protein, healthy fats, vitamin E, zinc, selenium |
| Full-fat dairy | Protein, vitamin D, calcium, probiotics |
| Fresh herbs | Phytonutrients, antioxidants, anti-inflammatory benefits |
| Cocoa powder | Flavonoids, magnesium, antioxidant benefits |
Focus on getting a variety of different colors of fruits and vegetables which will provide your smoothie with a wide spectrum of vitamins, minerals, and antioxidants.
Should you avoid any ingredients when trying to conceive?
There are a few smoothie additions you may want to limit or avoid when trying to get pregnant:
- Large amounts of goitrogenic foods – Goitrogens may impair thyroid function if consumed in excess. These include soy, cruciferous veggies, millet, and flaxseeds.
- High mercury fish – Seafood like tuna, mackerel, shark, and swordfish can be higher in mercury. Limit to 1-2 servings a week.
- Added sugars – Stick to small amounts of natural sweeteners like fruit, maple syrup, and honey.
- Unpasteurized dairy – Raw or unpasteurized dairy products could contain harmful bacteria. Stick to pasteurized milk, yogurt, etc.
- Excessive alcohol – Limit alcohol to occasional light intake as heavy drinking can disrupt fertility.
- Large amounts of caffeine – High intakes of caffeine may impact fertility. Keep coffee, tea, and energy drink smoothies occasional.
Being mindful of food safety and moderating intake of certain foods is recommended. But you don’t need to avoid entire food groups unless directed by your doctor.
Sample fertility-boosting smoothie recipes
Here are some smoothie recipes featuring ingredients that may support fertility:
Green fertility smoothie
- 1 cup baby spinach
- 1 cup almond milk
- 1 banana
- 1 tbsp almond butter
- 1 tsp spirulina powder
- 1 tsp maca powder
- 1/2 avocado
- Ice cubes
Berry fertility smoothie
- 1 cup Greek yogurt
- 1 cup frozen mixed berries
- 2 tbsp ground flaxseed
- 1 tsp cinnamon
- 1 tsp honey
- 1 cup ice
- 1 tsp vanilla extract
Tropical fertility smoothie
- 1 cup coconut water
- 1/2 cup pineapple chunks
- 1/2 banana
- 1/4 avocado
- 1 cup baby kale
- 1 tbsp unsweetened shredded coconut
- 1 tbsp chia seeds
Get creative and come up with your own smoothie blends using the fertility-friendly ingredients discussed! Change up flavors and textures to keep your tastebuds happy.
How often should you drink fertility smoothies?
There are no official guidelines for how often to consume smoothies when trying to conceive. However, incorporating them into your diet a few times a week can be beneficial. Potential smoothie schedules could include:
- A daily fertility smoothie as a breakfast option or snack
- Smoothies 3-4 days a week as a nutrient boost alongside balanced meals
- Alternating smoothie days with whole food smoothie-bowl breakfasts
- A weekend ritual of making two fertility smoothies to enjoy each morning
Listen to your body and adjust frequency based on your appetite, lifestyle and overall diet. Having a smoothie now and then likely won’t make a big impact, but regularly incorporating them can increase your intake of key fertility nutrients.
Are there risks associated with drinking fertility smoothies?
Smoothies are generally very healthy, but there are some potential downsides to watch out for:
- Blood sugar spikes – Some smoothie combinations may cause rapid rises and drops in blood sugar. Include protein, fat, and fiber to help stabilize blood sugar response.
- Reduced fullness – Liquids don’t promote feelings of fullness as well as solid foods. Adding protein, fat, and fiber can help with satiety.
- Nutrient deficits – Over-relying on smoothies could mean missing out on nutrients more abundant in whole foods like meat, fish, whole grains, and legumes.
- Tooth decay – Frequent exposure to sugars in smoothies could harm tooth enamel. Use a straw, rinse mouth after drinking and brush regularly.
- Food safety – When using raw ingredients, properly wash produce and store smoothies safely. High-risk individuals may wish to avoid unpasteurized dairy products.
Being mindful of balance, variety, and moderation when incorporating smoothies into your diet can help maximize benefits and minimize risks.
Should you see a doctor before adding fertility smoothies?
Consulting your physician when making major dietary changes is always a good idea. They can help determine if smoothies are appropriate and identify any particular nutrition needs or concerns. Reasons you may want guidance include:
- You have a history of disordered eating.
- You have food allergies or intolerances.
- You have a health condition like diabetes or thyroid disorders.
- You are taking medications that interact with certain foods.
- You are pregnant, breastfeeding or trying to conceive.
- You want to use smoothies to replace meals long-term.
- You have concerns about the safety of raw ingredients.
Your doctor can help tailor smoothie recommendations based on your unique medical history and fertility goals. With their input, smoothies can be a healthy complement to your conception diet.
The bottom line
Smoothies featuring ingredients like fruits, veggies, healthy fats, dairy, nuts and seeds can provide a concentrated dose of nutrients that may support fertility for both women and men. Regularly incorporating fertility-focused smoothies into a balanced, varied diet may help increase intake of key vitamins, minerals and antioxidants. However, more research is needed on smoothies specifically. When trying to conceive, work with your doctor and focus on an overall healthy lifestyle and well-rounded nutrition plan. Smoothies can be a nutritious addition when consumed mindfully and in moderation.
