Menstrual Disc vs Menstrual Cup — Which Is Right for You?

If you're exploring reusable period care, you've likely come across both menstrual cups and menstrual discs. While they share some similarities — both are internal, reusable, and eco-friendly — they work quite differently and suit different bodies and lifestyles. Here's everything you need to know to make the right choice for you.

What Is a Menstrual Cup?

A menstrual cup is a small, bell-shaped device made from medical-grade silicone that sits inside the vaginal canal to collect menstrual blood. It creates a seal against the vaginal walls and is removed by pinching the base to release the suction, then emptied, rinsed, and reinserted.

Menstrual cups come in different sizes — typically XS, S, and L — to accommodate different flow levels and anatomy. The POPPY Menstrual Cup is available in XS, S, and L, making it a great option whether you're new to internal period care or have a heavier flow.

Best for:

• Women with high cervix
• Women who would like to move away from tampons and have never tried anything else
• Women looking for long wear time (up to 12 hours)

What Is a Menstrual Disc?

A menstrual disc is a shallow, disc-shaped device that sits at the base of the cervix, tucked behind the pubic bone — higher up than a cup. Rather than creating a suction seal, it collects blood by sitting in the vaginal fornix. It's removed by hooking a finger under the rim and tilting it horizontally to avoid spills.

The CALLA Menstrual Disc is available in S, M, and L, and the IRIS Menstrual Disc is another option — both offering a size for most body types and flow levels.

Best for:

• Women with a tilted uterus or those who find cups uncomfortable
• Those who want mess free period sex (discs sit above the vaginal canal)
• Anyone who experiences suction discomfort with cups and want IUD friendly alternatives
• Women with a heavier flow who want high capacity

Key Differences at a Glance

Which Is Easier to Insert?

Both have a learning curve, but they require different techniques. Cups are folded before insertion and need to open fully inside the vaginal canal to create a seal — this can take a few cycles to master. Discs are squeezed into an oval shape, inserted at a downward angle, and then tucked behind the pubic bone. Many people find discs more intuitive once they understand the anatomy, while others prefer the more familiar feel of a cup.

The honest answer: try one, give it 2–3 cycles, and reassess. Most people find their rhythm quickly.

See our guide on how to use a menstrual disc for step-by-step instructions.

Which Is Better for a Heavy Flow?

Both cups and discs offer excellent capacity compared to pads or tampons. Discs generally have a slightly higher capacity due to their wider, flatter shape — making them a popular choice for people with a heavier flow. That said, a larger cup size can also handle significant flow comfortably.

Can You Wear Them During Exercise?

Yes — both cups and discs are designed for active wear. Once properly positioned, neither should shift during exercise, swimming, or sport. Many athletes prefer internal period care precisely because it offers freedom of movement without the bulk of pads.

What About Comfort?

Comfort is highly individual and depends on your anatomy. Some people find cups uncomfortable if the stem sits too low or if suction is too strong — in which case a disc is often a better fit. Others find the disc's positioning takes more getting used to. If you've tried a cup and found it uncomfortable, a disc is absolutely worth trying, and vice versa.

Which Should You Start With?

If you're new to internal period care, either can work as a starting point. A few questions to guide your decision:

• Do you want to wear it during sex? → Disc
• Have you tried a cup and found it uncomfortable? → Try a disc
• Do you prefer a well-established, widely used option? → Cup
• Do you have a heavier flow? → Either, but consider a disc for higher capacity
• Are you comfortable with suction-based removal? → Cup

Our Picks

• POPPY Menstrual Cup — available in XS, S & L. A great starting point for anyone new to cups, with a size to suit most bodies.
• CALLA Menstrual Disc — available in S, M & L. Ideal for those seeking suction-free comfort or wanting to wear during intimacy.
• IRIS Menstrual Disc — another disc option worth exploring depending on your fit and flow needs.

Not sure which size is right for you? Both product pages include sizing guidance to help you choose.

The Bottom Line

There's no universally "better" option — it comes down to your body, your flow, and your lifestyle. The good news is that both menstrual cups and discs are reusable, sustainable, and far more economical than disposables over time. Whichever you choose, you're making a great choice for your body and the planet.