Why Does My Period Smell? Understanding What’s Normal and What’s Not

Key Takeaways:

• Period Scent Clarity: Understanding the normal and abnormal scents during a period can help alleviate worries and indicate when a check-up with a clinician is necessary.

• Period Odor Factors: Key factors influencing period odor include the oxidation of blood, shifts in vaginal microbiome, sweat, diet, product wear time, and potential infections.

• Fresh Period Tips: Practical tips to manage period odor include changing products regularly, opting for breathable fabrics, staying hydrated, and using gentle, fragrance-free cleansers.

Let’s be honest—nothing disrupts your day like catching an unexpected odor during your period and wondering, “Why does my period smell?” You’ve got enough on your plate without this extra worry. The truth is, some scent is perfectly normal during menstruation. Period blood has a natural smell—usually metallic from iron, sometimes a bit earthy or sweet due to your body’s bacteria. Most of the time, this is nothing to worry about.

Things can shift if you notice your period smells unusually strong, fishy, sour, or just “off.” These changes might come from pH shifts, sweat, a forgotten tampon, a bladder leak mixing with your flow, or hormonal changes after childbirth. Most shifts are just part of your body’s natural cycle, but certain odors can signal it’s time to check in with your doctor, especially if accompanied by itching, burning, or unusual discharge.

So, what can you do to feel fresh and confident? Opt for breathable, reusable products like menstrual cups, period discs, and leakproof underwear made with PFAS-free materials—they wick moisture, eliminate odors, and are better for the planet and your wallet. Choose absorbency levels based on your flow, avoid harsh soaps and sprays (they can disrupt your delicate balance), and change your products regularly.

You don’t have to accept discomfort or uncertainty as “just part of life.” Understanding what’s normal helps you spot when something’s off. So swap panic for practical solutions—no judgment, just confidence to keep up with your life.

What Causes Period Odor in the First Place

Several natural factors can influence menstrual odor, most of them tied to normal body chemistry. Fresh menstrual blood has little scent on its own, but once it’s exposed to air, oxidation can create a metallic smell. Periods also temporarily raise vaginal pH, which slightly shifts the balance of bacteria in the microbiome and can make natural odors more noticeable. As blood and tissue leave the body, bacteria break them down and produce tangy or sour-smelling compounds. A strong, fishy odor, however, isn’t typical and may be a sign of bacterial vaginosis or another infection.

Heat, sweat, and friction can also intensify odor, especially when wearing tight clothing or being active, as moisture becomes trapped. Diet and hydration play a role too—foods like garlic, onions, or strong coffee, along with not drinking enough water, can make bodily fluids smell stronger. How long a product is worn matters as well; pads or liners left in place for too many hours give odor compounds more time to build up. Hormones shifting throughout the cycle affect both discharge and scent, while leftover blood on underwear or insufficient washing can leave lingering odors even after the period ends. If an odor becomes unusually strong, persistent, or is accompanied by irritation or itching, it may indicate an underlying infection that should be checked by a healthcare provider.

Normal vaginal scents during menstruation are metallic or coppery from iron in blood oxidizing upon air exposure, and earthy/musky from healthy bacteria.(Cleveland Clinic)  Most period odor is normal, but substantial changes that stick around are worth a check-in with your healthcare provider.

Normal Scents: Metallic, Earthy, and Sweet Explained

• Metallic (like pennies)

• What it is: Blood contains iron, which gives off a metallic, penny-like scent when exposed to air.

• When it’s normal: Common throughout your period, especially on heavy flow days with fresh blood.

• What to watch: Strong metallic scent with dizziness or fatigue might signal heavy bleeding—note if it’s a recurring issue.

• Earthy or musky

• What it is: Healthy vaginal bacteria and natural pH create a subtle earthy or musky aroma, similar to damp soil.

• When it’s normal: Present throughout your cycle, especially during your period as blood and mucus mix.

• What to watch: Sharply sour, strong, or foul scents, or new irritation, can indicate an imbalance or infection.

• Slightly sweet

• What it is: Changes in cervical mucus and vaginal flora sometimes cause a faintly sweet smell.

• When it’s normal: Often noticed mid-cycle, or during lighter period days.

• What to watch: Strongly sweet or yeasty odors, especially with clumpy discharge, could mean a yeast infection.

How to tell “normal” from “not”

• Consistent, mild scents are normal for you. Sudden changes, especially with discomfort or abnormal discharge, deserve a closer look.

• External factors (pads, tampons, sweat, fabrics) can amplify odors—opt for breathable options and change products regularly. Avoid douching.

When a “Fishy” Smell Signals Bacterial Vaginosis

Here’s the plot twist no one asked for: a distinctly “fishy” odor, especially one that ramps up after sex or between periods, can be a red flag for bacterial vaginosis (BV). (Mayo Clinic)  BV happens when the usual crowd of good vaginal bacteria gets outnumbered by more disruptive species. It’s common, it’s not an STI, and it’s treatable—but it won’t reliably disappear on its own.

What it can feel like:

• A thin, grayish-white discharge that’s more noticeable than usual

• A strong, fishy smell that intensifies after intercourse

• Mild irritation or itching, sometimes none at all

• A sense that your typical “period smell” has shifted into unfamiliar territory

Why it happens:

• The vaginal microbiome thrives when lactobacilli (good bacteria) keep the pH slightly acidic. When that balance tips—thanks to new sexual partners, douching, hormonal changes, or even certain soaps—the pH rises and odor-producing bacteria multiply.

• Semen is alkaline and can temporarily nudge pH upward, which is why the smell may spike after sex.

What to do next:

• Skip the scented washes and douches. They can strip protective bacteria and make the imbalance worse.

• Book an appointment for testing. A clinician can confirm BV with a simple exam and may prescribe antibiotics (often metronidazole or clindamycin) to reset the bacterial balance.

• Finish the full course of treatment even if the smell fades early. Half-measures can lead to a comeback tour.

• Consider a pH-conscious routine: gentle, unscented cleansers for the vulva only (never inside the vagina), breathable fabrics, and prompt change-outs after sweaty workouts.

• If BV keeps recurring, ask about longer-term strategies—such as extended regimens or probiotics designed for vaginal health. Evidence is mixed, but some people find them helpful.

When to escalate:

• If you’re pregnant and notice a fishy odor or unusual discharge, call your provider promptly—untreated BV in pregnancy can carry risks.

• If there’s pelvic pain, fever, or bleeding outside of your normal cycle, seek care quickly. Those aren’t typical BV symptoms and may point to something else. (Mayo Clinic)

• If the odor is strong and persistent, especially alongside itching or burning, get tested for STIs as well—co-infections can happen and need targeted treatment.

Bottom line: a fishy smell is the detective cue that the microbiome needs a reset, not a harsher wash routine. The sooner you treat BV, the faster the scent storyline returns to normal.

Rotten or Foul Odor: Could It Be Trapped Blood or Infection

Notice a rotten or strong, fishy odor during your period? While period blood typically smells metallic or earthy, a foul scent can signal other issues.

Possible causes include:

• Trapped or pooled blood: Blood can collect in the vaginal canal, especially overnight or when tampons or pads are worn too long. This can create a sour or rotten smell. Forgotten tampons are a common reason for sudden, strong odor. Always change tampons every 4-8 hours.

• Bacterial vaginosis (BV): A prevalent cause of a persistent fishy odor, especially with thin gray or white discharge and itching. BV requires treatment from a healthcare provider.

• Other infections: Trichomoniasis or other STIs can cause foul smells with yellow-green discharge or irritation.

• Product sensitivity and pH changes: Scented soaps or period products can disrupt your vaginal balance and amplify odor. Blood temporarily raises vaginal pH, which can also cause odor.

What to do:

• Change pads or tampons often; never leave them in beyond the recommended time.

• Use gentle, unscented products; avoid douching.

• If you suspect a retained tampon and can’t remove it, see a medical professional.

When to seek care:

• Odor persists beyond your period or comes with unusual discharge, pain, or fever.

Most period odor is normal, but strong, persistent smells deserve attention—a quick check-in with your healthcare provider can help you find answers and relief.

Tips to Reduce Odor Without Disrupting Vaginal pH

• Keep it simple with soap. Wash the vulva (external area) once a day with lukewarm water and a gentle, fragrance-free cleanser. Skip internal washing or douching—those disrupt your natural pH and can make odor worse.

• Change period products on a cadence, not a hunch.

• Pads/liners: every 3–4 hours (more often if heavy).

• Tampons: every 4–8 hours—never overnight beyond 8 hours.

• Cups/discs: empty every 8–12 hours, depending on flow. Fresh products limit bacterial overgrowth that leads to odor. Rotate a few different menstrual cups, and make sure to understand menstrual cup & disc cleaning.  

• Let it breathe. Opt for breathable, moisture-wicking underwear and avoid tight, non-breathable fabrics for long stretches. Airflow helps reduce sweat and trapped moisture, both of which can amplify odor. (Cleveland Clinic)

• Rinse, don’t strip. During heavier flow, a quick rinse in the shower midday can help without introducing harsh cleansers. If you’re on the go, choose unscented, pH-balanced wipes—use externally only.

• Hydrate and balance your diet. Dehydration can concentrate urine and intensify smells. Aim for regular water intake and a balanced diet rich in fiber and fermented foods like yogurt or kefir to support a healthy microbiome.

• Be scent-skeptical. Scented pads, tampons, sprays, and powders can irritate and disrupt your natural balance. If you want a fresh feel, look for unscented, pH-friendly options and breathable materials.

• Manage sweat and leaks. If you experience bladder leaks or postpartum discharge, change out of damp clothing promptly. Consider quick-dry layers and keeping a spare pair of underwear in your bag.

• Track your cycle—and your smell. Noting when odor is stronger (often during heavier days) helps you plan product changes, shower timing, and clothing choices without overcorrecting your care routine.

• Prioritize gentle after-workout care. Post-exercise sweat can mix with menstrual fluid and increase odor. Shower soon after and change into dry, breathable underwear.

• Be mindful of meds and new products. Antibiotics, new soaps, and even laundry detergents can throw off your balance. If a new product coincides with stronger odor or irritation, pause it and see if things improve.

• Know when to check in with a clinician. Odor that’s fishy, metallic outside of period days, or accompanied by itching, burning, unusual discharge, pelvic pain, or fever warrants a professional evaluation. Early treatment keeps your pH and microbiome on track.

The Bottom Line

Bodies are complicated, and periods are no exception. A shift in scent during your cycle is often just biology doing its thing—iron from blood, pH changes, a little sweat, and yes, bacteria that live on your skin. That said, your nose is a pretty good detective. If the odor is suddenly fishy, foul, or accompanied by itching, burning, unusual discharge, fever, or pelvic pain, it’s worth a check-in with a healthcare provider. Small upgrades can go a long way: change products regularly, rinse with water instead of harsh soaps, and choose breathable, moisture-wicking layers.

If leaks or lingering odor are keeping you on the sidelines, Saalt’s leakproof period underwear offers a simple, sustainable safety net—PFAS-free finishing, multiple absorbencies, and styles built for everything from daycare drop-offs to deadlifts. Pair with a Saalt Menstrual Cup or Peroid Disc for extra protection and fewer last-minute bathroom sprints. That’s fewer disposables in the trash, more confidence in your day, and less mental load spent worrying about what’s going on in your leggings.

Trust your instincts, give your routine a tune-up, and remember to seek care if something feels off. Your period shouldn’t bench you. With the right tools, you can get back to living—not leak-managing.

Read Also:

• Does Period Underwear Smell?

• Discharge: What is it and how can I stay dry?

• UTIs: Things You Should Know

FAQs About Period Odor

Can diet affect how my period smells?

Yes. Diet can influence period odor. Strong-smelling foods (onion, garlic, spices) and high-protein, low-carb diets can change your body’s scent. Drinking more water, eating probiotics, and limiting processed foods can help minimize odor. Staying hydrated dilutes fluids, reducing strength of any scent.

How can I tell if my period odor is abnormal?

A light, metallic, or earthy scent during your period is normal. Odor is abnormal if it becomes strong, fishy, or rotten; persists beyond your period; or is accompanied by itching, burning, strange discharge, or pain. These can signal infection or a retained tampon—see a doctor if concerned.

Does using tampons or pads cause more odor?

Pads may increase odor since blood is exposed to air. Tampons limit airflow but can cause odor if left in too long. Menstrual cups and discs, like Saalt, collect blood and can reduce odor for many. Saalt Leakproof Underwear absorbs moisture and helps minimize odors with no harmful finishing chemicals. Curious how to wash period underwear? We got you covered. 

When should I see a doctor about period odor?

See a doctor if odor is persistent, strong, or new; if you have unusual discharge, pain, fever, or suspect a retained tampon. Avoid douching or scented products—gentle hygiene is best. Regularly change products and consider breathable options like Saalt cups, discs, or Leakproof Underwear for confidence and comfort.

Source:

1. Cleveland Clinic. (2022, October 25) Vaginal Odor. https://my.clevelandclinic.org/health/symptoms/17905-vaginal-odor

2. Mayo Clinic. (2025, Feburary 18) Vaginal Odor.  https://www.mayoclinic.org/symptoms/vaginal-odor/basics/definition/sym-20050664