'What I Learned From Ditching Tampons For A Menstrual Cup'

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If you’ve been thinking about trying out menstrual cups lately, I don’t blame you. ICYMI: In June 2024, metals like arsenic and lead were found in 14 brands of tampons, according to a study published in Environment International—a discovery that has led some people (including myself and other editors in our WH group chat) to question our go-to period products.

Fortunately, beyond tampons, there’s an entire world of menstrual cups and discs that have far fewer mysterious ingredients. (Many of them are made from 100% medical-grade silicone, a totally safe material for your vagina, according to the docs I spoke to for this article). They also offer longer protection and are better for the environment—you just have to master using them. “It's easy once you get the hang of it,” says ob-gyn and sexual health expert Alyssa Dweck, MD. “I think that the biggest barrier to entry is learning how to use a menstrual cup for the first time.”

While the study might give you pause, it’s safe to continue using tampons for now, says Dr. Dweck. Though researchers detected metals, they didn’t necessarily find them in harmful amounts, and it hasn’t been confirmed whether or not they’re being absorbed into the body. “The levels are very low, especially if you compare them to exposures that we get every day,” says Kelly Culwell, MD, an ob-gyn and family planning and contraception specialist.

But, if you’re still feeling uneasy, you’re not alone—and you have options! I’ve been using menstrual cups and discs on and off for over five years for their comfort, convenience, and environmental impact, and apparently for their health benefits too. Here’s everything you need to know about how to use menstrual cups and discs, from someone who’s already gone through the messy trials and tribulations of using them, and two experts, of course.

Meet the experts: Kelly Culwell, MD, is an ob-gyn specializing in family planning and contraception. Alyssa Dweck, MD, is an ob-gyn and the author of The Complete A to Z for Your V.

What are menstrual cups?

Menstrual cups, compared to pads and tampons, are reusable period products, typically made of 100% medical-grade silicone, which means it’s the kind of silicone used in things like feeding tubes, pacemakers, and prosthetics, and closely regulated by the Food and Drug Administration. They’ve been around in some form since the 1800s, but they’ve gotten a resurgence over the past few years since they tend to be user friendly, sustainable, and long-lasting.

Unlike a cotton tampon that expands to absorb menstrual blood, cups collect it. They sit in the vaginal canal, forming a little leak-proof seal. Menstrual discs, which are similar, sit higher up right by the cervix past your pubic bone. They don’t form a seal, and since they’re so high up, you can even have sex with one in.

Menstrual cups and discs need to be emptied, but they can stay in for up to 12 hours, depending on how heavy your flow is. (BTW, I’ve found that I need to empty my menstrual cup a lot less often than I change a tampon. I’m also way less worried about leaks!)

Benefits Of Menstrual Cups And Discs

Tampon concerns aside, there are plenty of other reasons you might want to try out a menstrual cup or disc, says Dr. Dweck.

First, they’re cost-effective, reusable, and they last for years. Second, since they’re reusable and better for the environment—something that became really important to me when I thought about how much waste I was accumulating every time I got my period. (Pads, tampons, and their packaging account for 200,000 tons of waste per year, according to a California State University initiative Sustainable Menstruation.)

Third, they typically hold more fluid than a tampon, which means you only have to empty them twice a day, depending on how heavy your period is that day. And, though they might seem difficult to use at first, they’re easy once you get the hang of it, says Dr. Dweck. “It's kind of like riding a bike: practice makes perfect,” she says. “And, once you get your routine down, it's second nature and people do it really pretty seamlessly.”

How To Use A Menstrual Cup

Okay, so you’re ready to try a menstrual cup (psst: you can find some of WH’s favorites here). Where do you begin? First, remember to keep an open mind. Just like it might have taken some time to learn how to use a tampon, there’s a learning curve with menstrual cups and discs, and they do require you to get a little bit closer to your body than a tampon with an applicator does. Staying relaxed will make all the difference when it comes to inserting and removing one (and there truly is no reason to freak out, anyway).

You’re going to want to get into a comfortable position—and it might take a few tries to figure out what that means for you. The most common ways people insert a menstrual cup or disc are sitting on the toilet, with one foot up on a stool or the toilet, or even laying down.

Try inserting and removing your cup for the first timebefore you get your period, just to work out all the kinks, Dr. Culwell says. Practicing using a cup or disc when you’re not in a rush or already dealing with your period will help give you some confidence for when it comes time to use it for real, she says.

How To Insert A Menstrual Cup

To get your menstrual cup in place, fold it using either the C-fold or punch down method before you slide it inside your vagina. (See photos below.)

Then, remove your fingers and you should feel it pop open. (Sometimes it will actually make a “pop” noise, but not always.) Once it’s inside, make sure the cup has fully opened to prevent leaks. You can do this by feeling around the edges of the cup or tugging at the stem to see if you feel a little bit of resistance. And, if inserted correctly, your menstrual cup should feel comfortable—or you might not feel it at all.

How To Insert A Menstrual Disc

A disc is a lot simpler to insert, but the process may be a little more intimate. Pinch both sides of the disc and slide it up your vaginal canal so that it sits above your pubic bone.

How To Remove Your Cup Or Disc

Removing your menstrual cup might be the most intimidating part of the process to first timers, but don’t worry, you’ve got this.

If you’re removing a menstrual cup, the first thing you need to do is break the small amount of suction that has formed. You can do this by using a finger to push against the rim of the cup, pinching both sides of it, or lightly tugging at the stem to jostle it out of place. If you’re using a menstrual disc, all you’ll need to do is reach up and gently pull it out.

Then, keeping in mind that these vessels are filled with menstrual blood, carefully remove them and dump their contents into the toilet. If you move slowly and gently, it’s not too messy, but practice makes perfect!

Before you reinsert your cup or disc, rinse it out using water. If you’re at home or comfortable doing so in a public restroom, you can run it under the sink, or you can bring a water bottle into the stall with you to rinse it out. Just make sure it’s entirely cleaned before you use it next month, meaning that there’s no traces left of menstrual blood lingering at the bottom or around any grooves or holes your cup may have.

FAQs About Menstrual Cups And Discs

How do you clean a menstrual cup?

To keep your cup or disc clean, the most important thing is to follow the instructions for your specific device, says Dr. Dweck. Most brands will suggest you boil your cup or disc in hot water before you use it for the first time to sterilize (and they’ll also tell you how long it should be boiled for). The instructions should tell you how long you can use the cup or disc for before you need to buy a new one, and for most, that’s anywhere between three to ten years.

Individual products will also have instructions for washing after each use.

Generally, you’ll boil your cup or disc before you use it for the first time. Then, each time you empty it, you’ll need to rinse it with water, but you can also use a mild soap (like Ivory or Dove, in either bar or liquid form) and water if you prefer, and some brands sell washes specifically made for their cups and discs. If you are using a soap or wash, make sure it has been completely rinsed out before you reinsert your cup or disc to avoid any potential irritation, and you should not put your menstrual cup or disc in the dishwasher. In between periods, you can feel free to boil your cup, but it’s not necessary, say Dr. Culwell and Dr. Dweck. Mild soap and water and storing it in its package will be just fine.

You’ll also remove and rinse your cup at least every 12 hours—though sooner is always better. Just like with tampons, there is still a small risk for toxic shock syndrome because you don’t want to store the menstrual blood for too long.

Can you use a menstrual cup or disc with an IUD?

It’s complicated. You can use a menstrual cup or disc with an IUD, but since cups form some slight suction down there and discs sit so high up, they could mess with your IUD’s placement, says Dr. Culwell.

“In general, I don't recommend it as a top choice for people with IUDs,” she says. “Obviously if you know the risk and you want to take that risk, that's up to you individually.” If you feel confident in your ability to break the suction each time before removal, your IUD should be fine, but it might be best to opt for something else entirely.

Can menstrual cups get stuck?

No, menstrual cups can’t get stuck inside you. You might feel them move around a little, especially right after you insert them as they adjust into a more comfortable location—which means you also might get a singular cramp as it shifts—but this isn’t a cause for concern.

“The menstrual cup cannot go anywhere,” says Dr. Dweck. “It can flip or get a little bit tilted so removal becomes more challenging, but it can't go up into your body.” Your menstrual cup isn’t making it past your cervix, she says, but in rare cases it could become fixed or lodged somewhere in your vagina. In that case, a gyno can easily get it out—but likely, so can you.

If you’re encountering a tricky removal, stay calm. Try relaxing your pelvic floor muscles, taking some deep breaths, and changing your position, says Dr. Culwell. Your cup might have shifted around, but that doesn’t mean you can’t get it back into an easier place to grab.

And, there’s no reason to rush—if you’re having a tough time removing your cup, you can take a break. Try taking a warm shower or a walk and give things some time to settle down there. Remember that you’re looking to break the seal, so find ways to do that by pinching the sides of the cup if possible. (You also might want to make sure your nails are trimmed if you need to feel around down there, says Dr. Dweck.)

Your ob-gyn can also talk you through it on the phone if you need some extra support, adds Dr. Dweck. And, if you’re really struggling, they can do it for you.

“If you have to do that, just know it's going to be very simple for the healthcare provider to remove,” says Dr. Culwell. If you do end up having a few difficult removals, you can also consider trying a different shape or size cup.

How To Find The Right Menstrual Cup Or Disc For You

There are a lot of menstrual cups and discs on the market, and it might take some trial and error to find the right one for you. Each cup is a little different—some might be more firm, longer, bigger, or shaped slightly differently—you name it, there’s a variation for it. And, while there’s a big chance you don’t know how deep your cervix is (something that will make a difference when it comes to menstrual cup comfort), you can still make an informed guess about where to start.

The best way to do this is to consult the individual brands. Most brands have detailed info on their website about how to determine which cup to try, and they can also give recommendations based on if you’ve had children and other factors, says Dr. Dweck. (If you’ve given birth, for example, you might need a bigger size). However, you should avoid using a cup or disc right after you’ve had surgery down there, whether for childbirth or not.

Plus, as a longtime user of menstrual cups, you can also check my curated list below of cups I have either tried or want to.

Period Cup

This is the very first cup I ever got, thanks to a sustainability initiative on my college campus many years ago—and I've had no reason to stray from it since. It's sturdy but not too firm and comes in two sizing options with a trimmable stem.

Soft Cup

In addition to having a regular cup, Saalt has a soft option for extra comfort. This internet-fave brand has two sizes and a cup for teens.

Menstrual Cup

No list of menstrual cups is complete with out DIVA cups; the brand has become synonymous with the product after they started making them over 20 years ago. DIVA cups come in three sizing options.

Patented Pull-Tab Cup

If breaking the seal of a menstrual cup seems daunting to you, Flex has your back. This menstrual cup has a pull tab to make removal easier.

Menstrual Disc

Hello menstrual discs are super soft and bendable, and they have a handy pull tab, making it easier to reach them for removal.

Menstrual Disc

June discs are soft and contour to your body and can even help reduce cramps because of where they sit in your body.

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