A Beginner’s Guide to Using a Menstrual Cup

A menstrual cup is a small, flexible, funnel-shaped cup typically made of medical-grade silicone that you insert into your vagina to collect period fluid.

It offers a reusable, long-lasting, and eco-friendly alternative to traditional tampons and pads.

For many, making the switch feels like a revolutionary step towards a more comfortable, convenient and sustainable menstrual cycle.

If you’re feeling curious, you’re not alone. The global menstrual cup market was valued at over USD 865 million in 2024 and is projected to grow significantly, reflecting a massive shift in how people approach period care.

But what’s driving this change? A landmark systematic review published in The Lancet Public Health found that an incredible 73% of women who try a menstrual cup want to continue using it after the initial learning phase.

This guide is designed to be your definitive resource, demystifying the entire process.

We’ll cover everything from choosing the absolute best menstrual cup for your unique body to a foolproof, step-by-step guide for insertion and removal.

We will also tackle the most common troubleshooting issues head-on and provide an evidence-based look at the pros, cons, and safety of this transformative product.

If you’re ready to explore a new world of period freedom, this comprehensive guide will walk you through everything you need to know.

What is a Menstrual Cup and How Does It Work?

Understanding the fundamental mechanics of a menstrual cup is the first step to mastering its use.

Unlike disposable products that have been the standard for decades, a cup works in harmony with your body’s natural processes, offering a completely different experience.

The Core Concept: Collecting vs. Absorbing

The single most important difference between a menstrual cup and a tampon is how it manages menstrual fluid.

• Tampons and Pads Absorb: They are made of absorbent materials like cotton and rayon that soak up fluid. This process can also absorb your natural vaginal moisture, leading to dryness, irritation and a potential disruption of your delicate pH balance.
• A Menstrual Cup Collects: The cup, made of non-absorbent medical-grade silicone or TPE, simply sits in the vaginal canal and collects the fluid as it flows from the cervix. It doesn’t interfere with your body’s natural lubrication or flora.

This simple distinction—collecting versus absorbing—is the source of many of a cup’s primary benefits, including longer wear time, reduced odor (as the fluid isn’t exposed to air) and a more comfortable internal feeling for many users.

Anatomy of a Menstrual Cup

While designs vary slightly between the 199 brands identified in the Lancet review, most cups share a common anatomy.

Understanding these parts will help you with insertion, removal and troubleshooting.

• The Rim: The top, slightly thicker edge of the cup. This is what creates the gentle suction seal against the vaginal walls to prevent leaks.
• The Body: The main part of the cup that holds the fluid. Many cups have measurement lines inside so you can track your flow.
• Grip Rings: Small ridges at the base of the cup’s body. These are crucial for providing a non-slip surface to pinch when you’re breaking the seal for removal.
• The Stem: The small tail at the bottom of the cup. Its purpose is to help you locate the base of the cup for removal. It is not a pull-string like a tampon. Stems come in various shapes (stick, ball, ring) and can be trimmed for comfort.

Materials Matter: Silicone, TPE and Rubber

The material of your cup is critical for safety, comfort and longevity.

The vast majority of modern cups are made from one of two materials.

• Medical-Grade Silicone: This is the gold standard and the most common material. It’s hypoallergenic, extremely durable (lasting up to 10 years), non-porous (resisting bacteria) and flexible. It’s the same material used in many medical implants, making it exceptionally body-safe.
• TPE (Thermoplastic Elastomer): This is another medical-grade plastic that serves as an excellent alternative for individuals with a rare silicone sensitivity or allergy. TPE has a unique property: it softens slightly with your body heat, which some users find makes it mold to their shape for a more comfortable fit.
• Rubber (Latex): While some of the very first menstrual cups were made of rubber, this material is far less common today due to the prevalence of latex allergies. If you have a known latex allergy, it’s crucial to ensure you purchase a cup made from silicone or TPE.

How to Choose the Best Menstrual Cup for a Beginner

The single biggest hurdle for new users is the overwhelming choice.

Unlike tampons, a menstrual cup is not a one-size-fits-all product.

Finding the right fit is the most critical factor for success, as it determines comfort and leak-free protection.

Let’s break down the four key factors to consider.

Factor 1: Cervix Height (The Most Important Factor)

This is the secret key that most beginner guides overlook.

Your cervix is the lowermost part of your uterus and it’s where menstrual fluid exits.

The cup needs to sit comfortably *below* your cervix to catch the flow.

The distance from your vaginal opening to your cervix determines the length of the cup you need.

Expert Tip: You should measure your cervix height during your period, as it can move higher or lower throughout your cycle.

How to Measure Your Cervix Height:

1. Wash your hands thoroughly with soap and water.
2. Find a comfortable position, like sitting on the toilet or squatting.
3. Gently insert your longest finger into your vagina.
4. Feel for your cervix. It feels like a small, firm, rounded nub of tissue, similar to the tip of your nose.
5. Pay attention to how far your finger went in before you touched it:
   • Low Cervix: You could only insert your finger to the first knuckle. You’ll need a short, “low cervix” cup.
   • Average Cervix: You inserted your finger to about the middle knuckle. Most standard-sized cups will work for you.
   • High Cervix: You could insert your finger all or most of the way, or you couldn’t feel your cervix at all. You’ll need a longer cup to ensure you can easily reach the base for removal.

Factor 2: Your Menstrual Flow Amount

This is more straightforward. Cups come in different capacities.

While even a “small” menstrual cup typically holds more than a super-plus tampon (around 20-25ml vs. 12-15ml), choosing the right capacity can mean the difference between 12 hours of wear and needing to empty it more frequently.

• Light to Medium Flow: A standard or smaller-sized cup will likely be sufficient for 10-12 hours of wear.
• Heavy Flow: Look for higher-capacity cups. These are often labeled as “large” or “heavy flow” models and can hold 35-50ml, giving you more time between changes.

Factor 3: Age and Vaginal Birth History

Many brands use age and birth history as a primary sizing guide (e.g., “Size 1 for under 30/no vaginal births”, “Size 2 for over 30/post-vaginal birth”).

This is based on the general idea that pelvic floor muscles can lose some tone with age and after childbirth, requiring a slightly wider or firmer cup to create a secure seal.

However, this is a generalization. Your cervix height and flow are often more important indicators of the right fit. 

Don’t be afraid to choose a “Size 1” if you’re over 30 but have a low cervix and light flow, or a “Size 2” if you’re under 30 but have a very heavy flow.

Factor 4: Cup Firmness and Your Lifestyle

Cup firmness affects how easily it “pops” open upon insertion and how it feels inside your body.

This is a nuanced factor that can make a big difference in comfort.

• Soft Cups: These are ideal for users with bladder sensitivity, a history of cramping, or conditions like interstitial cystitis. The softer material exerts less pressure on the bladder and vaginal walls. The downside is they can sometimes be trickier to get open.
• Average/Medium Firmness: This is the sweet spot for most users and a great starting point for beginners. They are firm enough to open easily but still flexible enough for comfort.
• Firm Cups: These are excellent for highly active individuals (runners, swimmers, yogis). The firm rim creates a very strong seal that is less likely to be dislodged by strong pelvic floor muscle contractions during exercise.

Which Menstrual Cup is Right for You? A Beginner’s Cheat Sheet

User Profile	Recommended Cup Characteristics	Why It Works
Teen / Petite / Low Cervix	Short length, smaller diameter, soft-to-medium firmness.	A shorter cup won’t press uncomfortably against a low cervix. Softer firmness is often easier for first-time insertion.
Active User / Strong Pelvic Floor	Firm rim, standard or V-shape body.	A firm cup pops open easily and maintains its seal during intense physical activity, preventing leaks.
Sensitive Bladder / Prone to Cramps	Soft firmness, rounded body.	A softer cup puts less pressure on the bladder and urethra, reducing discomfort and the “have to pee” sensation.
Heavy Flow / High Cervix	High capacity, longer body, easy-to-reach stem.	A high-capacity cup allows for longer wear time. A longer body ensures you can easily reach the base for removal.

Data sourced from market analysis by Precedence Research and Grand View Research, showing a strong positive trend in adoption.

The Ultimate Step-by-Step Guide to Using Your Menstrual Cup

You’ve chosen your cup, and now it’s time for the main event.

This section provides a foolproof walkthrough of the entire process.

Remember, patience is your best friend here.

It can take a few cycles to get the hang of it, which is completely normal.

Before Your First Use: Sterilization is Key

Your new cup comes clean, but not sterile.

Before you use it for the first time each cycle, you must sterilize it.

This is a non-negotiable step for hygiene.

1. Wash your hands with soap and water.
2. Place your menstrual cup in a small, open pot of boiling water. Use a whisk to keep the cup from touching the bottom of the pot.
3. Let it boil for 5-10 minutes. Do not leave it unattended to prevent the water from boiling off completely.
4. Carefully remove the cup with tongs, let it cool completely and you’re ready to go.

Insertion: A Detailed Guide to Getting It Right

This is often the most intimidating part for beginners.

The key is relaxation. If you’re tense, your pelvic floor muscles will tighten, making insertion more difficult.

Step 1: Relax and Get Comfortable

Find a position that works for you. Many people find success by:

• Sitting on the toilet with their knees apart.
• Squatting down in the shower (the warm water also helps you relax).
• Propping one leg up on the side of the tub or toilet.

Take a few deep breaths before you begin.

Step 2: Master the Fold

You need to fold the cup to make it small enough for insertion.

There are many folds, but these three are the most popular and effective for beginners:

• The C-Fold (or U-Fold): The simplest fold. Press the sides of the cup together to flatten it, then fold it in half to form a “C” or “U” shape.
• The Punch-Down Fold: Many beginners find this the easiest. Press one side of the rim down into the cup towards the base. This creates a much smaller, pointed insertion point.
• The 7-Fold: Flatten the cup, then fold one top corner down diagonally to the opposite side of the base, creating a “7” shape.

Pro Tip: For your first few tries, apply a small amount of water or a water-based lubricant to the rim of the folded cup. This can make a world of difference.

Step 3: The Insertion Process

Hold the folded cup firmly in one hand. With your other hand, gently separate your labia.

The crucial trick here is the angle: aim the cup back towards your tailbone, not straight up. 

Your vaginal canal is angled towards your lower back. Slide the cup in gently until the entire body and stem are inside.

There’s no need to push it up as high as a tampon.

Step 4: The “Pop” – Ensuring a Proper Seal

Once you let go, the cup should “pop” open to form a gentle suction seal against your vaginal walls.

This seal is what prevents leaks. To check if it’s open and sealed correctly:

• Gently tug the stem: You should feel some resistance. If it slides out easily, it hasn’t sealed.
• Run a finger around the base: Slide a finger up alongside the cup and feel the base. It should feel round or oval, without any major dents or folds. If you feel a fold, try rotating the cup slightly or gently pushing on the vaginal wall next to it to give it space to open.

If you’ve inserted it correctly, you shouldn’t feel it at all.

How Long Can You Wear a Menstrual Cup?

According to the U.S. Food and Drug Administration (FDA) and most manufacturers, you can safely wear a menstrual cup for up to 12 hours.

This is one of its biggest advantages, allowing for overnight protection and a full day of work or school without worry.

For your first few cycles, it’s wise to empty it more frequently (e.g., every 4-6 hours) to get a sense of your flow and how quickly your cup fills up.

Removal: Don’t Panic, Don’t Just Pull!

Removal can also be tricky at first. Again, relax. The cup cannot get lost inside you.

1. Wash your hands and get comfortable. Sitting on the toilet is usually the easiest position.
2. Bear down gently. Use your pelvic muscles to push downwards, as if you’re having a bowel movement. This will bring the cup lower and make it easier to reach.
3. Locate the base and BREAK THE SEAL. This is the most important step. Do NOT just pull on the stem. This will create stronger suction and can be uncomfortable. Instead, reach for the base of the cup (use the stem as a guide) and pinch it firmly with your thumb and index finger. You might hear a slight whoosh or feel the suction release.
4. Remove and Empty. Once the seal is broken, gently wiggle the cup from side to side as you pull it down and out, keeping it upright to avoid spills. Empty the contents into the toilet.

Troubleshooting: Solving the Most Common Menstrual Cup Problems

Even with perfect instructions, you might hit a snag.

This is normal! Here’s how to solve the most common issues that beginners face, based on real-world user experiences from forums like Reddit’s r/menstrualcups community.

“Help! My Menstrual Cup is Leaking.”

Leaks are the #1 frustration, but they are almost always fixable. Here are the likely culprits:

• Cause 1: Improper Seal. The cup didn’t fully “pop” open.
  Solution: After inserting, run a finger around the base to check for folds. Try rotating the cup a full 360 degrees. If that doesn’t work, remove it and try again with a different fold (the Punch-Down or 7-Fold often pop open more reliably than the C-Fold).
• Cause 2: Wrong Position. The cup is sitting next to your cervix instead of below it, or it’s angled incorrectly.
  Solution: Make sure you’re aiming towards your tailbone during insertion. You can try to feel for your cervix to ensure the cup’s rim is positioned underneath it.
• Cause 3: Overflow. Your flow was heavier than you realized.
  Solution: Simply empty the cup more frequently, especially on your heaviest days.
• Cause 4: Wrong Size/Firmness. If you’ve tried everything and still have leaks, the cup itself might be the issue. If you’re very active, a soft cup might be getting squished. If you have a low cervix, a long cup might not be able to open properly.
  Solution: Revisit the “How to Choose” guide in Part 3 and honestly assess your fit.

“I Can’t Get the Cup In or Out!”

Insertion Issues: “It just won’t go in!”

Solution: Relax, relax, relax! Tension is the enemy. Try a different position (squatting is great). Use a generous amount of water-based lubricant. Try a different fold—the Punch-Down creates the smallest point of entry. Practice in the shower when you’re not on your period to take the pressure off.

Removal Issues: “It’s stuck!”

Solution: First, take a deep breath. It is physically impossible for the cup to get lost inside you. The problem is almost always suction.

1. Squat deeply: This shortens the vaginal canal and brings the cup closer.
2. Bear down: Use your pelvic muscles to push the cup lower. Do this a few times.
3. Focus on the base: Ignore the stem. Wiggle a finger up alongside the cup until you can press into the side of the cup to break the seal, or until you can get a firm grip on the base to pinch it. This is the only way. Patience is key.

“It’s Uncomfortable, Pinches, or Painful.”

• Symptom: Pressure on your bladder or a constant feeling of needing to pee.
  Cause: The cup is likely too firm for you.
  Solution: Switch to a softer model. Many brands offer a “sensitive” or “soft” version of their cups.
• Symptom: The stem is poking or rubbing you.
  Cause: The stem is too long for your body.
  Solution: You can trim the stem! Use clean scissors and trim it a tiny bit at a time. Re-insert to check for comfort before trimming more. Smooth any sharp edges with a nail file.

“How Do I Manage My Cup in a Public Restroom?”

This is a major source of anxiety for new users, but it’s very manageable with a little planning.

The Balanced View: Menstrual Cup Pros, Cons and Safety

Making an informed choice means looking at the full picture.

A menstrual cup offers incredible benefits, but it’s important to be aware of the potential downsides and safety considerations.

The Overwhelming Pros of Using a Menstrual Cup

• Cost-Effective: A single cup costs between $20-$40 but can last up to 10 years. Compared to the ongoing cost of pads and tampons (which can exceed $150 per year), the savings are substantial—potentially over $1.500 over a decade.
• Eco-Friendly: The environmental impact is staggering. One person using disposable menstrual products creates hundreds of pounds of waste in their lifetime. One menstrual cup can replace thousands of tampons and pads, drastically reducing landfill waste.
• Healthier: Cups are made from medical-grade materials free of the bleaches, dioxins and fragrances found in some disposables. By collecting fluid instead of absorbing it, they don’t cause the dryness or pH imbalance associated with tampons.
• Convenient & High-Capacity: With up to 12 hours of wear time, you can get through a full day, a long flight, or a whole night’s sleep without a single worry. They hold 2-5 times more fluid than a super tampon.
• Less Odor: Menstrual fluid only develops an odor when exposed to air. Because the cup creates a seal, many users report a complete absence of period-related smells.

The Honest Cons and The Learning Curve

• The Learning Curve: As this guide shows, there is a definite learning curve. It can take 2-3 cycles to become truly confident with insertion, removal, and finding the right fit. Initial frustration is common.
• Potential for Mess: Especially at the beginning, removal can be messy. Learning to break the seal and remove the cup without spilling takes practice. Most users find this becomes a non-issue with experience.
• Upfront Cost: While it saves money long-term, the initial $20-$40 investment can be a barrier for some compared to a $5 box of tampons.
• Finding the Right Fit: You may need to try more than one brand or size to find your “Goldilocks” cup, which can add to the initial cost and frustration.

A Deep Dive into Menstrual Cup Safety

Overall, menstrual cups are considered a very safe option.

The comprehensive review in The Lancet concluded that “menstrual cups are a safe option for menstruation management”.

However, there are a few specific risks to be aware of.

Toxic Shock Syndrome (TSS)

Toxic Shock Syndrome is a rare but serious bacterial infection.

While it’s most famously associated with high-absorbency tampons, the risk with a menstrual cup is not zero, but it is extremely low.

The Lancet review identified only 5 cases of TSS among the 3.319 participants across multiple studies.

To minimize this already tiny risk:

• ALWAYS wash your hands with soap and water before inserting or removing your cup.
• NEVER wear your cup for more than 12 hours.
• Sterilize your cup between each cycle by boiling it.

Use with an IUD

There is a small, documented risk that the suction from a menstrual cup could cause an Intrauterine Device (IUD) to become dislodged.

A 2023 systematic review published in PubMed Central found a potential association, though the overall risk remains low. If you use an IUD:

• Talk to your gynecologist before using a cup. They can advise you and may trim your IUD strings to be shorter.
• Always be meticulous about breaking the seal by pinching the base before you begin to pull the cup out. Never just pull on the stem.

Allergies and Irritation

This is very rare but possible. If you experience itching, swelling, or a rash after using a cup, you may have a sensitivity to the material (silicone or TPE).

Discontinue use and consult a doctor. Irritation can also occur if the cup isn’t cleaned properly or if you insert it without sufficient lubrication, causing friction.

Long-Term Care: Cleaning and Storing Your Menstrual Cup

Proper menstrual cup cleaning and storage are essential for hygiene, safety, and ensuring your cup lasts for its full lifespan of up to 10 years.

Cleaning During Your Period

Each time you empty your cup during your cycle, you should wash it before reinserting.

1. Empty the contents into the toilet.
2. Rinse the cup with COLD water first. This is a crucial tip to prevent protein-based stains (from blood) from setting.
3. Wash the cup with warm water and a mild, oil-free, fragrance-free soap. Many brands sell dedicated “cup washes”, but a simple soap like Cetaphil or unscented Dr. Bronner’s works perfectly. Avoid antibacterial soaps, oil-based soaps, or scented soaps, as they can degrade the silicone over time and cause irritation.
4. Rinse thoroughly to remove all soap residue. Pay special attention to the tiny suction holes near the rim—make sure they are clear.
5. Reinsert.

Cleaning Between Cycles (Sterilization)

At the end of your period, before you store your cup, you must sterilize it again.

The boiling method described in Part 4 is the most common and effective way to do this.

Some users also opt for microwave steam bags or sterilizing solutions specifically designed for menstrual cups.

Dealing with Stains and Odors

Over time, your cup may become slightly discolored or develop a faint odor.

This is usually not a sign that it’s unclean, but it can be addressed.

• For Stains: Place your clean cup in direct sunlight for a few hours. The UV rays are a natural and effective stain remover. Alternatively, you can soak the cup in a 50/50 solution of water and hydrogen peroxide for a few hours.
• For Odors: Soaking the cup in a diluted vinegar solution or boiling it with a bit of baking soda can help neutralize odors. Ensure you boil it in plain water again afterward to remove any residue.

Proper Storage and Lifespan

Always store your cup in the breathable cotton pouch it came with. 

Do not store it in an airtight plastic bag or container. 

Silicone needs to breathe, and an airtight environment can trap moisture and promote bacterial growth.

With proper care, a high-quality medical-grade silicone cup can last for 5 to 10 years.

Inspect your cup regularly for any signs of degradation, such as a chalky texture, cracks or tears.

If you see any damage, it’s time to replace it.

Frequently Asked Questions (FAQ)

Here are quick, direct answers to some of the most common questions beginners have about using a menstrual cup.

1. Can you feel a menstrual cup when it’s inside?

No. When inserted correctly, you should not feel your menstrual cup at all. If you feel it, it may be positioned too low, or the stem may need to be trimmed. It should sit comfortably in the vaginal canal.

2. Can a menstrual cup get lost inside you?

Absolutely not. The vagina is a closed system, ending at the cervix. The cup cannot travel further into your body. If you have trouble reaching it, squatting and bearing down will help bring it lower for removal.

3. Can you sleep with a menstrual cup in?

Yes! This is one of its greatest benefits. You can safely wear a cup for up to 12 hours, making it perfect for overnight use without any risk of leaks, unlike pads that can shift during sleep.

4. Can you use a menstrual cup if you are a virgin?

Yes, you can. Using a menstrual cup may stretch or tear the hymen, which is a detail some individuals consider important. Opting for a smaller, softer “teen” or petite-sized cup can make insertion easier for those who have not had penetrative sex.

5. How often should I empty my menstrual cup?

You should empty it at least every 12 hours. On your heavier flow days, you may need to empty it more often, perhaps every 4-8 hours. You will quickly learn your body’s rhythm and your cup’s capacity.

6. What if I drop my cup in the toilet?

Don’t panic! Retrieve it, wash it thoroughly with soap and water, and then boil it for a full 10 minutes to sterilize it completely before reinserting. If you’re in a public restroom, you’ll have to use a backup method until you can get home to boil it.

7. Can you pee and poop while wearing a menstrual cup?

Yes. The cup sits in the vaginal canal, which is separate from the urethra (where pee comes from) and the anus. You do not need to remove your cup to use the bathroom. Some people find that bearing down for a bowel movement can shift the cup slightly, so it’s a good idea to check its position afterward.

8. Is it normal to have trouble at first?

Yes, it is 100% normal. The vast majority of users report a learning curve of 1-3 cycles. Be patient with yourself, don’t be afraid to experiment with different folds and positions, and remember that practice makes perfect.

Conclusion

Switching to a menstrual cup is more than just changing a product, for many, it’s about fundamentally changing their relationship with their period.

It’s a shift from a monthly inconvenience to a manageable, comfortable and sustainable process.

We’ve covered the incredible benefits: the financial savings, the massive reduction in environmental waste and the freedom of 12-hour, leak-free protection.

The journey begins with understanding your own body—measuring your cervix height, knowing your flow—and choosing a cup that’s right for you.

It continues with the practical skills of mastering the fold, learning to insert and remove with confidence, and knowing how to troubleshoot the occasional hiccup.

The initial learning curve is a small, short-term investment for a decade of long-term gain. The comfort, convenience and peace of mind that come with mastering the menstrual cup are, by all accounts, well worth the effort.

You are now equipped with the knowledge to begin your own journey.

Be patient, be kind to yourself and don’t be afraid to practice. Your most comfortable period is waiting.

Ready to take the first step? Use our guide to measure your cervix height and explore the comparison table to find the type of cup that best suits your needs.

We’d love to hear about your experience—share your own tips or questions in the comments below to help others on their journey!

Reference

[1] Menstrual Cups Market Size & Vital Industry Trends [2032]

https://www.fortunebusinessinsights.com/menstrual-cups-market-108492

[2] Menstrual Cup Dangers: Risks, Safety, and Benefits – Healthline

https://www.healthline.com/health/menstrual-cup-dangers

[3] Menstrual cup/disc? – newbie – many questions : r/menstrualcups

https://www.reddit.com/r/menstrualcups/comments/1e2jxnk/menstrual_cupdisc_newbie_many_questions/

[4] How to insert and remove a menstrual cup easily as …

https://www.quora.com/How-do-I-insert-and-remove-a-menstrual-cup-easily-as-a-beginner-I-am-sexually-inactive-and-it-is-difficult-to-insert-a-thumb-and-index-finger-at-the-same-time-What-can-I-do

[5] Women of reddit who use the menstrual cup , any advice for the first …

https://www.reddit.com/r/askwomenadvice/comments/jkwx1e/women_of_reddit_who_use_the_menstrual_cup_any/

[6] First time using a Menstrual Cup? 10 super easy tips

https://asancup.com/blogs/blogs/first-time-using-a-menstrual-cup-10-super-easy-tips?srsltid=AfmBOorcMfd7gRQw0pk_OIsgFOEtmbq3XZkL4cIicrZvWlShsA16orME