This healthy fertility smoothie is full of nutrients and vitamins to help your body prepare for pregnancy. It is great for anyone suffering from PCOS or high FSH as well as unexplained infertility.
It would also be fantastic for your partner to drink as the maca root powder is really good for male fertility.
Read on for all the details plus don’t forget to sign up for my free fertility smoothie recipe book at the bottom of the page.
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The protein powder in the smoothie makes it a great choice to pump up your protein counts for the day while not overdoing the carbohydrates.
If you prefer a more filling smoothie, make sure to check out my high-protein, low-carb smoothie bowl for fertility
If you don’t have a blender, I highly recommend this personal portable blender. I got it on Amazon Prime day last year and it is my new favorite thing.
You can just put all your ingredients in the blender and then take it to go and blend them up whenever you are ready. It’s perfect for smoothies with frozen fruit as they will be a bit melted by the time you make your smoothie.
Fertility Smoothie Ingredients
A fertility smoothie is made up of the following components:
- Fertility Superfoods
1. Healthy Fats
While you should be avoiding trans fats in processed food whether you are TTC or not, some fat is essential in your diet.
Healthy fats that contain Omega 3s increase blood flow to your reproductive areas, prevent miscarriage and can also improve your ovulation which is very important for women with PCOS who may experience long cycles.
A 2012 NIH study showed that egg quality is much higher in women who eat a diet rich in healthy fats.
If egg quality is something you are worried about, make sure to download this free ebook on improving your egg quality naturally.
What Are Healthy Fats?
- Nuts such as walnuts, almonds and macadamia nuts
- Seeds such as pumpkin, sunflower and chia seas
- Coconut products – coconut cream, coconut oil and fresh coconut
- Nut Butters such as almond butter
If you are following a PCOS Diet, then you probably know that you really need to reduce or even better, eliminate, your intake of sugary products.
Unfortunately many fruits are too high in fructose to be beneficial for your egg quality and fertility.
An example of this are bananas that are a really common ingredient in smoothies but one that is very high in carbohydrates.
Fruits like bananas can take up your whole carb allowance so it’s better to use lower sugar fruits in your fertility smoothie.
Fresh fruit is better than frozen as you shouldn’t drink ice cold drinks when TTC, Chinese medicine believes warm drinks are good for the uterus.
If you do used frozen fruits, you can let them thaw overnight before you add them to your smoothie.
Recommended Fruits For Your Fertility Smoothie
The following fruits are great for adding to your smoothies or snacking on in moderation.
- Berries including blueberries, strawberries, raspberries and blackberries
- Pineapple in moderation ( Pineapple core contains bromelain which is supposed to help build your uterine lining ready for implantation. I have included in my Implantation smoothie recipe.
Fruits to limit or avoid
Adding greens to your smoothie can help you to add some fertility power easily. Greens such as spinach and kale contain folate and zinc which is great for ovulation and also improving sperm quality.
It can be a bit weird to add a bunch of leaves to your smoothie so you can steam them to make them easier to digest. You can buy frozen blocks of chopped spinach and then thaw them before you add it to your smoothie.
Green Superfoods for your smoothie
- Swiss Chard
- Okra (okra is popular in the Southern USA and is also known as a fertility superfood in countries such as Africa – if you can get your hands on it, it is worth adding to your smoothies).
At least 25% of your daily diet should be protein but many women simply don’t eat enough so your smoothie is a wonderful opportunity to boost your protein intake without really noticing.
The easiest way to boost your smoothie’s protein power is with a protein powder. Modern protein powders are not like the chalky ones of the past that tasted awful. Now you can even get flavorless powders that you won’t even notice.
What is the best protein powder to boost fertility?
Natural and plant based is best, you can also get protein powders with added greens for an extra boost.
It is a collagen protein powder that is great for your body and cell renewal.
What About Pea Protein Powder?
Some older studies explored the ideas that peas may slow down conception due to a compound called m-xylohydroquinone. Most fertility experts nowadays do not think peas are a huge risk to fertility but personally, I did not eat them whole while I was trying to conceive (luckily I don’t like them much anyway!).
If you want to avoid peas completely, you can choose an organic or grass-fed whey protein such as this one.
Soy protein is not recommended if you are trying to conceive. You can then add in a separate greens supplement.
The two best types of protein powder for your fertility smoothie are collagen powder and whey protein.
This is a naturally occurring protein found in bone broth which is one of nature’s superfoods.
Collagen powder can help with:
- Gut Health (learn more about detoxing for fertility here)
- Bone strength
- Muscle repair
- Brain health
- Strong hair and nails
- Weight Loss
Collagen powder is perfect for adding to your fertility smoothie.
If you are not avoiding dairy, whey protein is another good option. It is the most common protein powder you will see in the stores and it comes in a multitude of different flavors.
There are a number of studies that show that protein powder has no negative affects on fertility in either men and women.
If you want to try whey protein, I recommend this one as the cows are grass fed and it does not contain any hormones or antibiotics.
You will need some kind of liquid in your smoothie to make sure that everything blends together easily.
Some people think that you should avoid dairy when trying to get pregnant. Research is mixed so you can decide whether you want to eliminate it completely.
If you do want to have dairy, make sure it is full-fat as that has been shown to be ok for fertility (especially for women with PCOS).
The only thing that isn’t really recommended for your fertility smoothie is juice as it is high in sugar.
- Coconut milk
- Oat milk
- Cashew milk
- Almond milk
6. Fertility Superfoods
The last thing to add into your smoothie are some fertility superfoods.
Your fertility smoothie is the perfect place to try some fertility supplements and vitamins that you might otherwise not be able to.
Here are some things to add to your smoothie:
Maca is an adaptogen that can help control your stress hormones (here are some tips for How To Relax While Trying To Get Pregnant).
Research has show that maca can also help to balance your hormones, and increase libido. It is also very beneficial for male fertility and has been called “Male Viagra”.
A scoop of maca root is a great addition to your breakfast smoothie, just make sure to get a good quality organic powder. I really like the Maca Powder from Zen Spirit.
Wheatgrass has many fertility benefits. It is jam packed with vitamins and is great for detoxifying your body in preparation for pregnancy.
As wheatgrass has a strong taste, it is a great thing to add into your smoothie where the grassy taste will be hidden by fruits and other ingredients.
The queen bee lives exclusively on royal jelly and lays up to 2,000 eggs per day. She also stays fertile throughout her life.
A 2018 Study showed that royal jelly promotes follicular growth and development in the ovaries of rats.
How much royal jelly should you take?
Add 1-2 tsp of pure Royal Jelly to your smoothie for an extra fertility boost.
Sticking with the bee theme, bee propolis is another fertility superfood that you can add to your smoothies.
(it goes without saying that you should use any bee products if you have a bee allergy).
Bee Propolis may help women with endometriosis. A 2003 study showed a link between a positive pregnancy outcomes and the intake of bee propolis in endometriosis sufferers.
Bee Pollen can help increase libido and importantly, boost egg quality.
You can add a teaspoon of each bee pollen and pee propolis into your smoothie.
My Top Picks For Pollen And Propolis Powder:
Fertility Smoothie Nutritional Information
If you are following the fertility diet, you know how important the right balance of macronutrients is for your fertility.
My recipe for the smoothie is a perfect example of the fertility diet in action.
This is using the following measurements:
1 scoop of protein powder
1/2 cup of pineapple
1 tablespoon of maca powder
1/2 cup of strawberries
1 cup of full-fat milk
Handful of spinach if desired.
You can play around with different variations to add more protein or fat as needed.
Free Fertility Smoothie Recipe Book
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- 1 scoop of protein powder
- 1/2 cup of pineapple
- 1 tablespoon of maca powder
- 1 cup of full-fat milk
- 1/3 avocado
- 1/2 cup strawberries
- Handful of spinach
- Add the liquid (milk, water or coconut milk) into your blender then follow with the other ingredients, fruit first then powders last
- Blend for 3 minutes
- Serve immediately
You can substitute the milk for another liquid such as coconut milk, water or almond milk.
Use grass-fed whey or collagen protein powder
Amount Per Serving: Calories: 479Total Fat: 15gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 25mgSodium: 232mgCarbohydrates: 52gFiber: 11gSugar: 14gProtein: 39g
For more information on the diet and the lifestyle and food changes I made AND a 21 day meal plan, check out my book, Naturally Fertile
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