Menstrual Cups

A menstrual cup is one of the most cost-effective and low-waste ways to manage your period. Instead of absorbing flow like a pad or tampon, a cup collects it — and because it's reusable, a single cup can replace years of disposables. This guide covers everything you need to feel confident: how a cup works, choosing your size, why medical-grade silicone is safe, how to insert and remove it, how long you can wear it, what activities you can do, and how to clean and care for it.

What is a menstrual cup?

A menstrual cup is a small, flexible, bell-shaped cup worn internally that collects menstrual flow rather than absorbing it. It sits in the lower-to-mid vaginal canal and forms a gentle suction seal against the vaginal walls, which is what keeps it in place and prevents leaks. When it's positioned correctly you shouldn't feel it at all.

Because it collects rather than absorbs, a cup doesn't dry you out the way a tampon can, and it doesn't leave fibres behind. One cup, looked after properly, can last for years — which is where the real value comes from.

Is it safe? Medical-grade silicone explained

Quality menstrual cups are made from medical-grade silicone — the same class of material used in medical implants and baby products. It's hypoallergenic, non-porous, and free from BPA, latex, and the perfumes and dyes found in many disposables. Non-porous matters because it means bacteria can't soak into the material, and the cup can be fully sterilised by boiling between cycles.

For most people a cup is very safe when used as directed: insert with clean hands, don't exceed the recommended wear time, and sterilise between cycles. If you have an IUD, have given birth recently, or have any specific medical concern, check with your clinician first — but for the vast majority of users, a medical-grade silicone cup is a safe, body-friendly choice.

Choosing the right size

Getting the size right is the single biggest factor in comfort and leak-free wear. Cups generally come in a few sizes, and the right one depends on your age, flow, whether you've given birth vaginally, and your cervix height:

Extra Small — best for teens, younger users, beginners, or a petite build.

Small — a common starting point for adults with light-to-normal flow who haven't given birth vaginally.

Large — suited to heavier flow, users over 30, or anyone who has given birth vaginally, since it offers more capacity and a slightly larger fit.

There's no universal "best size" — it's about matching the cup to your body. If you're not sure, our menstrual cup size quiz walks you through a few quick questions and recommends the right size for you. When you're between sizes, your flow and comfort are the deciding factors: heavier flow leans larger, a sensitive or petite fit leans smaller.

How to insert a menstrual cup

Insertion takes a little practice, but almost everyone gets the hang of it within a cycle or two. The key is to relax — tension makes it harder.

1. Wash your hands thoroughly with soap and water.

2. Fold the cup to make it smaller for insertion. The two most popular folds are the C-fold (flatten the cup and fold it in half so the rim forms a C) and the punch-down fold (push one side of the rim down into the base to form a smaller point). Try both and see which works for you.

3. Relax and get into a comfortable position — sitting on the toilet, squatting, or standing with one leg raised all work.

4. Gently guide the folded cup into the vaginal canal, aiming towards the base of your spine rather than straight up. It sits lower than a tampon.

5. Let it spring open. Once it's inside, the cup should pop open on its own. Give the base a gentle pinch and rotate, or run a finger around the rim to check it has fully opened and sealed. A good seal is what prevents leaks.

You shouldn't feel the cup once it's in. If you do, it may need adjusting or pushing slightly higher.

How to remove a menstrual cup

1. Wash your hands.

2. Relax your muscles and gently bear down, as if having a bowel movement, to bring the cup lower.

3. Pinch the base — not the stem — to release the suction seal. Pulling on the stem alone without breaking the seal is uncomfortable, so always pinch the base first.

4. Ease it out gently, keeping it upright, then empty the contents into the toilet.

5. Rinse and reinsert, or if you're at the end of your cycle, clean and store it.

How long can you wear a menstrual cup?

A cup can be worn for up to 12 hours depending on your flow, which is one of its biggest advantages. On lighter days you can comfortably go the full 12 hours; on heavy days you'll empty it more often. This long wear time makes a cup ideal for long workdays, school, travel, and overnight sleep, when changing a pad or tampon isn't convenient. Empty, rinse, and reinsert at least every 12 hours.

Activities you can do with a cup

Because it sits internally and seals in place, a cup lets you carry on with almost anything:

Swimming — a cup is excellent for swimming, since there's no string and nothing absorbs surrounding water the way a tampon would.

Sport and exercise — running, gym, yoga, cycling: the seal holds through movement, so there's no shifting or bunching.

Overnight sleep — up to 12 hours of protection means you can sleep through without getting up to change.

Travel and long days — one cup, no packing a month's supply of disposables, and no searching for a bin.

Cleaning and maintenance

Good hygiene keeps your cup safe and extends its life:

During your period — empty the cup, rinse it with clean water (or wipe with tissue if water isn't available), and reinsert. Rinse with a mild, fragrance-free cleanser when you can.

Between cycles — sterilise the cup by boiling it in water for 5 to 10 minutes. Don't let it sit on the bottom of a dry or empty pot, as it can scorch — keep enough water in the pot. If you don't have a stove handy, a clean pot over a jiko works just as well.

Storing — once fully dry, store the cup in a breathable cotton pouch, never an airtight container, so it can air out between cycles.

Watch the air holes — most cups have small holes near the rim that help release the suction seal. Keep these clear by filling the cup with water and squeezing it through the holes, so the seal works properly.

With this simple routine, a single cup can serve you for years.

Other reusable period products to consider

A menstrual cup is a fantastic core product, and it pairs naturally with other reusables depending on the day:

Period underwear — reusable pants with built-in absorbent layers, with nothing to insert. Excellent as leak backup alongside your cup on heavy days, and great for overnight on their own.

Menstrual discs — another internal option that sits higher, at the base of the cervix, and generally holds more than a cup. Discs can be worn during intimacy and offer long wear times.

Reusable pads — soft, washable pads that snap onto your underwear. A beginner-friendly external option for lighter days and easy backup alongside a cup.

There's no single best product. The right routine is the one that fits your body, flow, and schedule — a cup by day, period underwear or pads as backup, whatever keeps you comfortable and confident. Most people land on a combination, and that's exactly how it's meant to work.

Cuppie ships menstrual cups and all our reusable period products across Kenya in plain, discreet packaging, with M-PESA checkout. We offer same-day and next-day delivery within Nairobi, and 1 to 3 working days countrywide. Browse our menstrual cups above, or take the cup size quiz to find your fit.