Menstruation does have a smell, but it's completely normal and not even necessarily unpleasant. Still, just because period odor is natural doesn't mean you have to live with discomfort or worry that others might be turned off if they catch a whiff or wonder what should a vagina smell like in the first place.
If you're wondering how to get rid of period odor without going overboard and throwing things out of whack, you're in good hands. Our guide covers how to stay smelling fresh down there without interfering with your body's natural rhythm or pH balance.
First, What Does "Period Odor" Really Mean?
"Odor" just refers to how something smells—it's not necessarily good or bad. So "period odor" simply means the smell of your intimate area during menstruation.
During your period, your scent might be somewhat metallic (from the iron in period blood), a bit musky (due to extra moisture or sweat), or tangy with a fermented aroma (from the natural bacteria that keep the vagina healthy).1 Some describe it as a distinct vaginal odor, which can vary depending on your unique body chemistry and routine.
You might notice period odor when going to the bathroom or changing your pad or tampon. But it's not anything to be ashamed of. It doesn't mean anything's "wrong" with your body, and the scent may not even be detectable to other people.2
Common Causes of Period Odor
So, what exactly causes period odor? Several factors can affect how your body smells during menstruation, including:
- Menstrual blood and natural bacteria
- Sweat and moisture buildup
- Wearing a pad or tampon for too long
- Hormonal changes
These are all common and normal. They can generally be managed with simple self-care practices or changes to your routine.
Menstrual Blood and Natural Bacteria
The combination of menstrual blood and natural bacteria in the vagina (lactobacilli) can give your period a metallic or minerally smell (that's the iron). Or it might come off as yeasty, a bit fermented, or slightly earthy.
Sweat and Moisture Buildup
The blood flow during your period adds moisture to an already-moist area of the body. Combine that with heat on a humid day, sweat from working out (or just more physical activity than usual), and extra layers of clothing that trap warmth and fluids, and you might have moisture buildup that intensifies period odors.
Also, some people just have a stronger odor any time there are bodily secretions, whether it's period blood, sweat, or vaginal discharge.3 We're all different, and that's okay.
Wearing a Pad or Tampon for Too Long
Period odors can become more noticeable if pads, liners, or tampons aren't changed regularly, especially on heavier flow days.
How long can you leave a tampon in? It depends on the absorbency and your daily flow, but generally speaking, you'll want to swap for a fresh one every four to six hours. And try not to go longer than eight hours, unless it's overnight.
The same goes for wearing period underwear. Most pairs can be worn for up to 12 hours, but on heavier days, you might need to change them more often.
Period underwear is designed to be absorbent, discreet, and reusable, but it can develop an odor if not cared for properly. Compared to tampons or pads, these garments sit closer to the skin and can trap moisture if they aren't changed in time. Always follow the brand’s washing instructions, and make sure to dry your underwear completely before reusing. Using a pre-wash rinse or soaking in cold water can help reduce any lingering period smell over time.
Hormonal Changes
Shifting hormones throughout the menstrual cycle can affect how a vagina smells.4 This can contribute to period odor, but the smell of a vagina might actually be more intense during the luteal phase (the seven to 14 days following ovulation) than the follicular phase (which starts after your menstrual phase).5
Your skin might even have a slightly different smell during your period due to hormonal changes.6 The point is, there's a lot going on with menstruation. How it smells can be affected by any number of factors or a combination of things.
Gentle Ways to Stay Fresh During Your Period
Your body and private parts might smell different during your period. But again, this is totally normal and nothing to be worried about. And truthfully, there's no real need to "eliminate" odors with harsh cleansers or mask your natural scent with perfumed products. It's all about supporting your body with good hygiene and comfortable care.
Here's how to stay fresh, comfy, and confident during your period without overdoing it.
#1 Change Your Tampon or Pad Every 4 to 8 Hours
As mentioned, waiting too long to change your pad or tampon can elevate bodily odors during your period by allowing odor-causing bacteria to build up throughout the day. Sometimes, you might not have the opportunity—we've all been there—but in general, try to switch to a fresh one every four to eight hours.
Is Overnight Odor Normal?
If you wake up to a stronger period smell in the morning, you're not alone. Overnight, your body temperature rises slightly and movement decreases, which can allow sweat and menstrual fluid to settle for longer stretches. While that can amplify scent, it’s totally normal. Just make sure to change your pad, tampon, or period underwear first thing in the morning and consider rinsing your vulva with warm water if you want a quick refresh.
#2 Rinse Your Vulva With Warm Water or a Mild Cleanser
In the shower, you can rinse your vulva (that's the external part of your intimate area) with warm water or a mild cleanser. But avoid washing inside your vaginal canal, as this can throw off the natural pH and could cause irritation.7
Go with a pH-balanced cleanser formulated without synthetic fragrance, like the ultra-gentle foaming vaginal wash from Rael. If you've ever wondered, is feminine wash good for everyday care, a gentle, pH-balanced option can help support your body's natural balance without causing irritation.
#3 Try vaginal wipes
Vaginal wipes can benefit you to freshen up without disrupting your natural balance if things feel (or smell) a bit musty down there. Rael's gentle vaginal wipes are a stellar choice. They're non-irritating, easy to take on the go, and conveniently flushable.
#4 Wear Breathable, Moisture-Wicking Underwear
When it comes to keeping your vulva fresh (and maintaining overall vaginal health, for that matter), breathable, moisture-wicking underwear is the name of the game. Cotton is ideal because it's naturally airy, allowing air to pass through and preventing heat from getting trapped. And it draws sweat away from your skin to help you stay dry and comfortable.
What Not to Do About Period Odor
Many things can help manage period odor, but some approaches can actually make things worse. You should avoid over-cleansing, scrubbing too hard, and using potentially irritating products.
Douching or Internal Cleansing
Douching (rinsing inside the vaginal canal) or any type of internal cleansing just isn't necessary for keeping your vagina clean during your period, or any other time in your menstrual cycle. It can disrupt your natural pH, which might lead to odors or be irritating and cause inflammation.7
Using Fragranced Soaps or Scented Pads
This may sound counterintuitive, but using fragranced soaps or scented pads can actually do more harm than good. Masking period odors isn't something you really need to do—as long as you practice good hygiene, you're golden.8 What's more, synthetic fragrances and even essential oils can sting or be otherwise irritating on sensitive skin or contribute to an imbalance of bacteria.9
Harsh Scrubbing or Overwashing
The vulva is a very delicate area. It's much more sensitive and prone to irritation than most other body parts. With that in mind, go easy with cleansing and using other vulva care products.
You don't need to over-wash or scrub vigorously to clean yourself—yep, even during your period. Reach for a gentle cleanser and use a light hand when washing.
When to Check In With a Healthcare Provider
Periods can have a distinct smell, or you might just have a stronger scent down there compared to other times during your menstrual cycle. This is all totally normal and, in most cases, nothing to be concerned about.
Having said that, a fishy, foul, or unfamiliar odor—especially when paired with burning, itching, or unusual discharge—could be a sign of inflammation (vaginitis) or an infection, like bacterial vaginosis (BV).
If anything smells, feels, or looks off, it's best to get in touch with a healthcare provider. They can go over your symptoms, get a vaginal swab to check for infections, and prescribe a treatment (like antibiotics) if necessary.10
Freshness Starts With Knowing What's Normal
Period odor isn't something you need to "get rid of." Staying fresh on your period calls for good hygiene practices and choosing the right period products that support your balance rather than try to mask or eliminate any odors. Beyond that, being aware of what's normal can give you peace of mind when things shift throughout your cycle and help you know when to be seen by a medical professional.
Remember, the smell of your period is nothing to be embarrassed about. You don't need to fix it, cover it up, or even do much of anything outside of bathing regularly and changing your pads and menstrual tampons.
If you need period products that work with your body, not against it, Rael has you covered. We've got menstrual tampons made with organic cotton covers, unscented OCS-certified organic pads, pH-balanced vaginal wash, vaginal wipes, and other vulva care products for stress-free cycles. Menstruation made easy.
Sources:
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- Zota AR, et al. "Examining differences in menstrual and intimate care product use by race/ethnicity and education among menstruating individuals." Frontiers in Reproductive Health, 5 Dec. 2023, https://www.frontiersin.org/journals/reproductive-health/articles/10.3389/frph.2023.1286920/full. Accessed on Jul. 30, 2025.
- Shimizu M, et al. "Transient trimethylaminuria related to menstruation." BMC Medical Genetics, 27 Jan. 2007, https://pmc.ncbi.nlm.nih.gov/articles/PMC1790885/. Accessed on Jul. 30, 2025.
- Watanabe K, et al. "Human Olfactory Contrast Changes During the Menstrual Cycle." Japanese Journal of Physiology, 25 Jul. 2002, https://www.jstage.jst.go.jp/article/jjphysiol/52/4/52_4_353/_pdf. Accessed on Jul. 30, 2025.
- Bontempi C, et al. "Changes in odor perception during the menstrual cycle phases are related to odor category and perceptual characteristics." Behavioral Neuroscience, Jun. 2025, https://pubmed.ncbi.nlm.nih.gov/40193419/. Accessed on Jul. 30, 2025.
- Fujii T, et al. "Volatile organic compounds from human skin as biomarkers of menstruation phase and severity of premenstrual syndrome: An exploratory pilot study." Heliyon, 1 Sep. 2023, https://pmc.ncbi.nlm.nih.gov/articles/PMC10558888/. Accessed on Jul. 30, 2025.
- Wireko S, et al. "Vaginal douching and health risks among young women." Health Science Reports, 14 Feb. 2024, https://pmc.ncbi.nlm.nih.gov/articles/PMC10865275/. Accessed on Jul. 30, 2025.
- Columbia University Mailman School of Public Health. "Social Factors Drive Use of Scented Menstrual Products Tied to Health Risks." 6 Dec. 2023, https://www.publichealth.columbia.edu/news/social-factors-drive-use-scented-menstrual-products-tied-health-risks. Accessed on Jul. 30, 2025.
- Pastor-Nieto MA and Gatica-Ortega ME. "Ubiquity, Hazardous Effects, and Risk Assessment of Fragrances in Consumer Products." Current Treatment Options in Allergy, 23 Jan. 2021, https://link.springer.com/article/10.1007/s40521-020-00275-7. Accessed on Jul. 30, 2025.
- Giraldo P, et al. "The influence of genitalis odors to women's life." Brazilian Journal of Sexually Transmitted Diseases, Jan. 2020, https://www.researchgate.net/publication/348267632_The_influence_of_genitalis_odors_to_women's_life. Accessed on Jul. 30, 2025.
- Hoffmann H. "The aroma of arousal: Effects of menstrual cycle phase and women's sexual arousal state on men's responsiveness to women's body odor." Biological Psychology, Mar. 2019, https://www.sciencedirect.com/science/article/abs/pii/S0301051118306756. Accessed on Jul. 30, 2025.