You know that moment—you’re standing in the tampon aisle, scanning labels and wondering if you’re supposed to just guess what your body needs. It’s confusing, frustrating, and no one gave us a handbook on which type of tampon is best. Everyone’s period is different, so the menstrual tampons you choose will be too.
Some of us deal with light spotting that barely makes a dent in our day. Others face down heavy period bleeding that feels like a full-time job. Then, there are the confusing in-between days that never seem to play by the rules. That’s why knowing your absorbency options and how they line up with your menstrual flow is so important.
So, how much blood does a tampon actually hold? And how do you know which one to use? We'll dive into all that and more because understanding your flow isn’t just smart, it’s empowering.
What Tampon Absorbency Ratings Actually Mean
You’ve probably seen the words “light,” “regular,” “super,” and “ultra” on tampon boxes, but behind those labels are real measurements—not about the physical size of the tampon, but about how many milliliters of menstrual blood each one is designed to absorb.
Here’s a quick breakdown of how tampon absorbency levels are defined:
- Light: Less than 6 mL of menstrual fluid
- Regular: 6–9 mL
- Super: 9–12 mL
- Super Plus: 12–15 mL
- Ultra: 15–18 mL
These aren’t just random numbers. They're set by the FDA to standardize absorbency across brands. Still, the way you experience your flow is personal. You might reach for a super tampon on day one, then switch to a regular by day four. You may also prefer to mix things up—using tampons some days and other menstrual products the next, depending on how your flow is acting. Either way, choosing the products that work best for you is completely normal.
How Much Blood Does a Tampon Hold?
Understanding the details can make all the difference in managing your period with confidence, so let's take a closer look at each tampon type. Below is a breakdown of how much menstrual blood each tampon absorbency level is designed to hold, helping you choose the most appropriate option for your flow each day.
Light Tampons (less than 6 mL)
Light tampons are ideal for the beginning or end of your cycle when you’re only spotting or your flow has tapered off. They're also a great choice if you tend to have shorter cycles or a few extra-light days before the main flow kicks in. If you’ve ever removed a tampon and it felt dry or a little uncomfortable, that’s a sign it might have more absorbency than you need, and you need to size down to a light.
Regular Tampons (6–9 mL)
These are the go-tos for many people during the mid-to-light flow days of their cycle. If you’re changing your regular tampon every 4–6 hours without leaks, you’re probably in the sweet spot. Regular tampons strike a nice balance between comfort and protection for a wide range of period flows.
Super Tampons (9–12 mL)
Having a heavier flow day? A super tampon is likely your best bet. Compact super tampons and typical super tampons are especially helpful during the first couple of days when period flow tends to be at its heaviest. If you're still soaking through in less than 4 hours, it might be time to size up a notch or consider an additional period product for backup
Super Plus Tampons (12–15 mL)
We’re talking serious flow here. If you’ve been diagnosed with heavy menstrual bleeding, uterine fibroids, or endometrial hyperplasia, you might find yourself reaching for these more often. These are heavy-lifters, but they’re not for everyone. Because of their high absorbency, they should be used with extra care. Using a super plus tampon when it's not truly needed could lead to dryness or irritation.
Ultra Tampons (15–18 mL)
Less common, but a game-changer for people with excessive menstrual bleeding or very short tampon change intervals. If you’re going through an ultra tampon in under 4 hours, it might be time to talk to your doctor about blood loss or hormone imbalance.
Remember, if your tampon is completely soaked in under 2–4 hours or you find yourself leaking often, you may have heavy period flow. If that's the case, it may be time to consider a larger size or double up with period underwear or a pad for peace of mind.
How Much Blood Do You Lose During a Period?
Let’s put things into perspective. Most people lose 30 to 40 mL of menstrual blood during their entire period. That’s around 2 to 3 tablespoons.1
If you’ve got heavy period bleeding, you might be losing 5 tablespoons (approximately 74 mL) or more during your cycle.2 That could mean going through 6–10 super tampons a day, especially in the first few days of your cycle.
Here’s a rough breakdown:
- 1 super tampon = ~10 mL
- 4 tampons a day = ~40 mL
- 5 days like that = 200 mL (a serious blood loss situation)
If you’re changing tampons hourly or passing large blood clots, don’t just tough it out—talk to your healthcare provider. It could be due to uterine fibroids, polyps, endometrial hyperplasia, a hormone imbalance, or another medical condition.3
Signs You Might Be Using the Wrong Absorbency
You may be using the wrong absorbency if you’ve ever dealt with:
- Tampons that feel stuck or uncomfortable coming out
- Leaking through your tampon in under 4 hours
- Needing backup from pads or period underwear every time
- A dry, scratchy feeling when inserting or removing
Your tampon should fit your menstrual flow, not the other way around. Using a tampon that’s too absorbent can dry out your vaginal walls, while one that’s not absorbent enough can leak. Either way, the consequences are no fun.
Paying attention to how long it takes to soak through a tampon can help you find your absorbency sweet spot. Don’t be afraid to switch sizes throughout your cycle—your flow changes, and your products should too.
How Often Should You Change a Tampon?
The general rule of thumb: every 4 to 8 hours.
Why? The combination of menstrual blood, warm body temperature, and extended wear is a breeding ground for bacteria. This can increase the risk of Toxic Shock Syndrome (TSS), which is not common, but still something to respect.4
Here’s how to stay safe:
- Change your tampon every 4–8 hours (set a phone alarm if needed)
- Use the lowest absorbency that still works for your flow
- Don’t sleep with a tampon in for more than 8 hours—try a menstrual cup or period underwear instead
How to Track Your Flow and Adjust Tampon Size Accordingly
Your menstrual cycle isn’t static, and your tampon use shouldn’t be either. You may have light bleeding on day one, heavier flow days mid-cycle, and back to spotting at the end. Hormones, stress, and even your diet can influence how your flow behaves from month to month, so flexibility is key when tracking your period.
Tips for tailoring your tampon size:
- Use a period tracker app to spot trends in your flow.
- Start with super tampons during peak days and taper down to regular or light.
- Try a menstrual cup if you want longer wear time or better monitoring of your menstrual blood loss.
- Double up with period underwear or disposable pads on your heaviest days for added comfort and peace of mind.
Are Pads or Cups Better for Heavy Flow?
The short answer? Maybe.
If your menstrual bleeding is consistently heavy, like bleeding through super tampons every few hours, you might find better relief using other menstrual products. Here are popular tampon substitutes:
- Menstrual cups: Hold up to 30 mL of fluid (that’s the equivalent of 3 super tampons!). They’re a sustainable option that can usually be worn for up to 12 hours, making them perfect for busy days or overnight protection.
- Menstrual discs: Menstrual discs can often hold more fluid than cups and are designed to sit differently within the body. Because they rest higher in the vaginal canal, they’re also a discreet choice for mess-free period sex.
- Sanitary pads: A good option if you prefer external period products. They come in a variety of absorbencies and lengths, so you can customize your coverage based on your flow.
- Period underwear: Soft, reusable, and great for backup or low-flow days. Many styles now hold the equivalent of multiple tampons and feel just like your regular underwear—only smarter.
Every body is different. Some folks swear by tampons, others can’t imagine life without a cup. Use whichever product is most comfortable for you
Feel in Control of Your Flow—Every Day of Your Cycle
Understanding how much blood a tampon absorbs can help you feel more connected to your body and better manage your period. Whether you're dealing with heavy flow, navigating a hormone imbalance, or simply exploring which menstrual products suit you best, having the facts puts you in control.
At Rael, we believe you deserve safe, natural, and reliable options no matter what kind of day your menstruation throws at you. All of our tampons—from regular compact tampons to our tampon value pack—are crafted with certified organic cotton and designed to give you leak protection without the chemicals or mystery materials. Whether you choose regular or super, you'll feel confident you’re covered.
Sources:
- CDC. “About Heavy Menstrual Bleeding.” Bleeding Disorders in Women, 15 May 2024, www.cdc.gov/female-blood-disorders/about/heavy-menstrual-bleeding.html. Accessed on June 30, 2025.
- Cleveland Clinic. “Menorrhagia: Symptoms, Causes, Treatments.” Cleveland Clinic, 1 July 2024, my.clevelandclinic.org/health/diseases/17734-menorrhagia-heavy-menstrual-bleeding. Accessed on June 30, 2025.
- Cleveland Clinic Staff. “What Happens If You Leave a Tampon in Too Long?” Cleveland Clinic, 9 Sept. 2022, health.clevelandclinic.org/what-happens-if-you-leave-a-tampon-in-too-long. Accessed on June 30, 2025.
- Nall, Rachel. “Why Is My Period so Light?” Medicalnewstoday.com, Medical News Today, 29 Apr. 2025, www.medicalnewstoday.com/articles/322935#summary. Accessed on June 30, 2025.