Best Menstrual Cups and How to Actually Use One

Menstrual cups are becoming an increasingly popular alternative to pads and tampons—but what exactly are they, and how do they work? A menstrual cup is a small, flexible, funnel-shaped device made from medical-grade silicone or rubber. Designed to be inserted into the vagina, it collects menstrual blood rather than absorbing it, making it a reusable, eco-friendly period product.

But why should you switch to a menstrual cup? What are the benefits, and how do you use one correctly? We spoke with Madeline Calfas, RN, a naturopathic nutritionist and founder of The Wellness Group, to break down everything you need to know. Keep reading for a step-by-step guide on how to insert and remove a menstrual cup, how to clean it, and why it might be the best period product for you.

What Is a Menstrual Cup? Benefits, Usage, and More

A menstrual cup is a small, flexible device designed to collect menstrual fluid rather than absorb it. It can be either reusable (made from medical-grade silicone or rubber) or disposable (soft, single-use options).

Why Choose a Menstrual Cup?

Holds More Fluid – Menstrual cups can collect more blood than tampons or pads, making them a great option for heavy flows.
Eco-Friendly Alternative – Reusable cups significantly reduce waste compared to disposable period products.
Longer Wear Time – Depending on your flow, a menstrual cup can be worn for up to 12 hours before needing to be emptied.
Lower Risk of Toxic Shock Syndrome (TSS) – Unlike tampons, menstrual cups are associated with a reduced risk of TSS.
Can Be Used During Sex – While soft, disposable menstrual cups can be worn during intercourse, reusable cups are not designed for this purpose.

How to use a menstrual cup?

So, you’re ready to invest in a menstrual cup. Now what? The first step is to have a chat with your doctor about your decision. Why? Because you’ll need to know what size to order. Yes, most brands come in 2 different sizes, small and large.

How to Choose the Right Menstrual Cup Size

Selecting the correct menstrual cup size depends on several factors, including:

Cervix Height – A higher cervix may require a longer cup, while a lower cervix may need a shorter one.
Age & Birth History – Smaller cups are generally recommended for those under 30 or who haven’t given birth vaginally.
Menstrual Flow – A heavier flow may require a higher-capacity cup.
Pelvic Floor Strength – Strong pelvic muscles may work better with a firmer cup, while weaker muscles might need a softer, more flexible option.
Vaginal Birth History – Those who have given birth vaginally often need a larger size for a secure fit.
Cup Firmness & Flexibility – Different brands offer varying firmness levels, so choose one that provides comfort and a leak-proof seal.

What do we do before we put a cup in, and how do we do it?

Your cup has been carefully selected, and now it’s time to try it. What should you do next?

The very first time you use your cup, you should put a little bit of water or water-based lubricant around the rim to soften and grease it. It’s much easier to insert if it is a little bit wet. Feeling intimidated? Don’t be. If you can use a tampon, then a menstrual cup should be relatively straightforward.

First things first – hand hygiene. Then, apply the water-based lubricant to the rim. Fold the cup tightly in half, with the rim side up, then insert the cup into your vagina, rim side up. It should sit just below your cervix. Once it is in place, gently twist it so that it springs open. It will create a vacuum-tight seal.

The test to know it’s in the right place is that you should be able to run, jump, swim, cough, sneeze, etc., without falling out or spilling. You also shouldn’t be able to feel it if it’s in correctly.

What things do we need to consider when taking the cup out?

When do you remove it? The cup can stay in for 6-12 hours. Regardless of your flow, it should also be removed by the 12 hour mark, if not sooner.

Hand hygiene is number one again when removing your cup. Then, gently insert your thumb and forefinger and gently pull the stem of the cup until you reach the base. Once you have it, pinch the base to break the vacuum seal and pull down to remove the cup. Empty the contents into the sink or toilet, wash the cup and your hands, and you’re done.

Menstrual cup aftercare?

Keep your cup clean and dry in between uses. A reusable cup should last you anywhere from 6months to 10 years (disposable cups are supposed to be exactly that – disposed of. Never try to reuse a single-use cup). It’s often a good idea to have 2 cups that you rotate in use.