menopause smoothie recipe strawberries and bananas

In just 5 minutes you can whip up a hormone-balancing menopause smoothie that boosts your metabolism, increases energy, nourishes your skin and more.

And the best part? You don’t need a whole bunch of exotic, hard-to-find ingredients!

With a few everyday fruits, veggies and liquids (like plain water!), you can start enjoying your smoothie and getting the relief you’re looking for. 

So, if you’d like to learn more about:

  • which ingredients to use in a menopause smoothie
  • some sample recipes you can try
  • how to get results faster with menopause-friendly smoothies…

…then keep reading!

Note: this post contains some affiliate links and I earn a commission (at no additional cost to you) if you use them to make a purchase.


When creating a menopause smoothie, the main goal is to use anti-inflammatory ingredients.

Why anti-inflammatory?

Well, because when you reduce inflammation, you automatically support your adrenals, thyroid, blood sugar, immune system and other vital systems that affect your hormones.

This approach is what allows your body to find its own natural balance without struggle (by the way this post on creating a hormone balancing diet plan gives you more helpful diet tips).

Now, as far as ingredients are concerned, here’s what you need for a menopause-friendly smoothie:

  • A liquid base
  • Leafy greens
  • Fruits
  • Natural fats
  • Menopause-friendly herbs
  • Hormone-balancing superfood powder

1. Liquid Base

menopause smoothie coconut water
Coconut water is a very hydrating and nourishing liquid base for smoothies.

This easiest liquid to use in a smoothie is plain ol’ water.

To take things to the next level, you can also use nutrient dense, anti-inflammatory liquids like:

  • coconut water
  • green tea
  • herbal tea (red raspberry leaf, peppermint and lemongrass tea are great options)
  • plant-based milks (such as coconut, almond, cashew or hemp milk)

A quick word about milk: for menopause it’s especially important to use non-dairy, plant-based milks. 

You see, conventional milk is one of the worst inflammatory foods because it contains growth hormones (you simply don’t need them) and antibiotics (bad for gut health).

In addition, the longer we live, the more time we’ve had to be exposed to inflammatory foods.

So, it’s not surprising that our bodies sometimes struggle to transition comfortably into menopause.

However, the problem isn’t “the change” itself. 

Rather, by the time we reach menopause our bodies have accumulated inflammation from the previous decades.

So, one way to reduce that systemic inflammation is to replace cow milk with plant-based, anti-inflammatory milks.

2. Leafy Greens

When it comes to leafy greens, there are sooo many to choose from!

The simplest and most accessible one to use is baby spinach.

Spinach contains important nutrients like calcium and iron. In addition, it’s perfect for smoothies because it doesn’t alter the flavor at all.

Another major benefit of spinach (and all greens) is that it is rich in chlorophyll.

Chlorophyll is what gives green foods their strong green color.

And chlorophyll also happens to be excellent for detoxing and oxygenating the body (source).

That means you can get rid of hormone-disrupting compounds, while increasing your energy 🙂

Some other greens that work great in smoothies are: 

  • Kale
  • Cucumbers
  • Matcha (green tea powder)
  • Wheatgrass
  • Moringa
  • Spirulina
  • Chlorella

3. Fruits

fresh fruits for menopause smoothie
Fruits contain critical nutrients that lower inflammation and nourish the body.

There are two main reasons why fruits are necessary in a smoothie:

  • First, they add natural sweetness, so that you don’t have to load up on processed sugar.
  • Second, fruits provide vitamins, trace minerals, antioxidants and other key nutrients that the body needs for detoxification and hormone regulation.

Here are some fruit suggestions for your menopause smoothie:

  • Oranges
  • Watermelons
  • Cherries
  • Berries (strawberries, blueberries, raspberries and so on)
  • Bananas
  • Mangoes
  • Kiwi
  • Pineapples
  • Papayas
  • Peaches

4. Natural Fats

As I mention in this post on healthy fats for hormones, we need fats in order to make all estrogens, progesterone, cortisol and other hormones.

If we don’t have enough fat in our diet, we simply can’t balance those hormones.

So, to make things easy on yourself, include healthy, natural fats in your smoothie.

Here are some healthy fats to use:

  • Seeds (flax, chia, hemp, sunflower, pumpkin, sesame)
  • Nut milks (almond milk, hemp milk, macadamia, cashew)
  • Peanut butter
  • Almond butter
  • Coconut oil or coconut butter

5. Menopause-friendly Herbs (optional)

menopause smoothie maca powder
Maca is one of many herbs that support the body through menopause changes.

Herbs like maca and ashwagandha are for regulating our stress response, while also improving symptoms like hot flashes, low libido and fatigue. 

Adding them to your hormone-balancing smoothie gives your body that extra kick it needs to reset!

Other menopause-friendly herbs you can use are:

  • Matcha
  • Goji berries or goji powder
  • Ashwagandha
  • Turmeric
  • Mint
  • Ginger
  • Cilantro
  • Parsley

6. Hormone-Balancing Superfood Powder (optional)

A nutrient-rich superfood powder serves two very important purposes:

  • First, it floods your body with nutrients (way more than you could eat in one go!).
  • Second, it’s a superfast and convenient way of getting more nutrients into your diet.

Remember that the goal of your menopause smoothie is to lower inflammation.

And what your body needs in order to fight inflammation is nutrients.

The more nutrients you take in, the faster your hormones reset and the faster you can start losing weight, sleeping better and so on.

So, by using a concentrated superfood powder in your smoothie, you’re taking a shortcut!

There are lots of food powders you can choose from on the market (if you want to do your own trial and error).

However, if you’d rather skip the guessing and testing, then the powder I always recommend is Green Juice superfood powder. 

With ingredients like mint, turmeric, ashwagandha, moringa, wheatgrass, chlorella, beets and more this powder is a powerhouse.

I’m such a huge fan of this product and I have a full review of it in this post on supplements for female hormonal imbalance. Read it to learn more about why I rank this powder above all others.


Now that you know which ingredients to use in a menopause smoothie, here are 2 recipes you can start using today! 

The first one is great for the summer, while the other works for any time of year.

1. Cooling Watermelon Smoothie


4 cups fresh watermelon (chopped into cubes and chilled in the fridge)

4 fresh mint leaves

Juice from 1/4 – 1/2 lime (depending on how much lime you like)

1-2 tsp raw honey (optional, if you want it sweeter)

How To Make

  1. Place all ingredients in a blender. Blend until smooth.
  2. Serve and enjoy immediately.

NOTE: This smoothie has a light consistency (since watermelons are very high in water). Don’t expect it to be as thick as other smoothies.

2. Banana Strawberry Maca Smoothie


1 ½ cups unsweetened almond milk

1 banana

½ cup frozen strawberries

1 tsp maca (I suggest this one from the Maca Team – they specialize in maca only!)

1 tablespoon hemp seeds

Bee pollen (optional topping)

How to Make

  1. Place all ingredients in a blender and blend until smooth.
  2. Pour into a large glass and sprinkle some bee pollen on top.
  3. Serve and enjoy immediately.


Before we wrap things up, you might find it helpful to know how some of the ingredients in the recipes above actually help with menopause symptoms.

So, let’s take a quick look 🙂

Watermelon Fights Inflammation, Supports Adrenals and Feeds The Skin

watermelon slices in menopause smoothie
Watermelon flushes waste, supports the adrenals, heals the gut and renews skin.

1. Fights inflammation and Oxidative Damage

This water-rich fruit contains an antioxidant called lycopene, which protects the body from the effects of inflammation and oxidative stress.

Research shows that watermelon’s protective effect helps with (1 , 2):

  • Heart disease
  • Bone health
  • Pain
  • Chronic illnesses like cancer and diabetes

Additional research also shows that the lycopene in watermelon protects us from the damaging effects of pesticides, herbicides and MSG. (source).

This is particularly important for menopause-related hormone balance because:

  • Pesticides and herbicides are estrogen-based. They disrupt the delicate hormonal balance that is necessary during perimenopause, menopause and post-menopause.
  • MSG is a common food ingredient that disrupts the body’s ability to “hear” our hunger hormones. This can lead to chronic weight issues, as I discuss in this post about hormones and weight loss.

2. Supports The Adrenals

Many of us lead busy lives with lots of responsibilities.

This means we are constantly dealing with emotional stress.

And as if that’s not enough, we are also exposed to toxins in food, water and air…every day!

Those toxins place us under chemical stress.

This combination of emotional and chemical stress means our adrenals, immune system and the entire body is working overtime to maintain balance.

And the more stress we experience, the more vitamin C the body uses up.

Luckily, watermelons are a great natural source of vitamin C! 

As a result, using watermelon in your menopause smoothie is an easy way to keep your vitamin C levels up.

3. Supports Skin Renewal and Gives A Healthy Glow

Collagen is a protein that replaces old skin cells. It also makes our skin look firm and healthy.

And as we get older, our natural collagen production decreases.

Vitamin C is one of the main nutrients that the body needs in order to make collagen.

And it just so happens that watermelons are full of vitamin C. 

This is yet another reason why watermelons are amazing for a menopause smoothie!

Oh and in addition to all the skin benefits, collagen is also necessary for:

  • Gut health
  • Bone health
  • Improving cellulite
  • Reducing joint pain

Collagen is such an integral part of our health that I’ve written a post on 13 foods that boost collagen naturally. Check it out for more ideas on how to boost this important protein

Given all these benefits, is it any wonder that watermelon is included in these recipes? 🙂

Peppermint Boosts Energy and Relieves Hot Flashes

peppermint in menopause smoothie
The cooling effects of mint help hot flashes and systemic inflammation.

Mint is a cooling herb. This means that if you struggle with hot flashes and inflammation, then this herb is a godsend!

In addition, mint helps to (source):

  • Boost energy
  • Soothe digestive issues
  • Reduce stress
  • Boost the immune system
  • Reduce inflammation

Lime Nourishes the Skin and Lowers Inflammation

limes slices on a table
Vitamin C-rich limes are excellent for improving iron absorption and reducing chronic inflammation

Just like watermelon, limes are rich in vitamin C and other antioxidants.

This supports the adrenals, fights inflammation and increases energy/vitality.

Other benefits of limes include (source):

  • Boosting immunity
  • Improving iron absorption
  • Supporting healthy skin

Raw Honey Improves Menopause Symptoms in 3 – 4 Days (according to some research)

raw honey in spoon
Research shows honey can improve menopause symptoms in 3-4 days.

Honey and other bee products (like bee pollen and royal jelly) have hormone-balancing properties that make them worth adding to your menopause diet.

When it comes to honey in particular, research shows that it improves menopause symptoms in as little as 3 to 4 days (source)!

Maca Relieves Hot Flashes, Low Libido and More

When it comes to herbs for menopause maca is one of the most talked about.

And for good reason. 

Not only does it have a surprisingly nice, caramel-like flavor, but it also helps symptoms like:

  • hot flashes
  • vaginal dryness
  • low libido
  • depression

…and much more.

So, how is maca able to do all this?

Well, maca is an adaptogenic herb i.e. it helps the body adapt based on the current conditions.

This adaptogenic ability makes maca a “flexible” herb that supports your body in regulating estrogen, cortisol and thyroid hormones.

So, by combining maca with menopause-friendly foods, you are giving your body the raw materials it needs to take care of you.

NOTE: Research on maca shows improvements with a daily dose ranging from 2000 to 3500mg.Check the brand you buy to see how many servings you need to take in order to reach 2000 to 3500 mg.


Like all dietary changes, the key to getting results with menopause smoothies is to be consistent.

If you’d like more smoothie recipes that you can use, then check out my hormone balancing programs right here.

Now I’d like to hear your thoughts: are you a smoothie fan? What is your favorite blend?

Drop a comment below!

Related Content:

Herbs for Menopause Weight Gain (+ Best Supplement Recommendations)

How to Go Through Menopause Naturally: 7 Steps To Start Using Today

Healthy Smoothies for Low Iron (For Energy, Weight Loss, Natural Glow)

Essential Oils for Menopause: 11 Oils You Should Use

Hibiscus Tea and Menopause: Uses For Weight Loss, Hot Flashes and More

Smoothies for Hormone Balance: Best Detox Ingredients To Use (+ Recipes)

Hormone-Balancing Diet Plan: Complete Guide with Shopping List, Supplements and Bonus Recipes

Top 10 Herbal Teas for Balancing Women’s Hormones Naturally

hormone balancing menopause smoothie watermelon
menopause smoothie recipe with strawberries