Beginners’ Guide
Ready to Become a Menstrual Cup Expert?

What is a Menstrual Cup?

Hello, I'm a Ruby Cup!

How do Menstrual Cups Work?

They collect your period blood inside your vagina

and can be worn for up to 8 hours at a time, giving

you unparalleled freedom compared with traditional period products.


Ruby Cups are made of medical-grade silicone,

making them soft and easy to use. You can reuse a Ruby Cup for

up to ten years,⁠ saving around 10kg of plastic waste ending up in landfill.

Choose Your Menstrual Cup Size

How Heavy Is Your Menstrual Flow?

When choosing your cup size, the first thing to consider is how much blood you lose during your period. This is called menstrual flow: it can be light or heavy.


Light Flow

If you have a light flow, you may be using small or regular tampons or pads and changing them a few times during the day.


Heavy Flow

If you have a heavy flow, you’re likely to be using super or super plus size tampons or maxi pads. You’re likely to be changing them frequently during the day and also at night.

Cervix Height

Now you know your flow, you need to figure out if your cervix sits high or low.  To find your cervix, simply slide your longest finger into your vagina. You’ll find your cervix sitting at the top of your vagina. 


High Cervix

If your longest finger goes almost all the way into your vagina before it reaches your cervix you have a high cervix.


Low Cervix

If your longest finger finds your cervix around the middle knuckle mark, then you have a low cervix.

Your Perfect Ruby Cup Size

Now you know your menstrual flow and the position of your cervix, you can use this chart to see which size Ruby Cup will work best for you. 

Tip: If your menstrual flow varies from the first to the last day of your period you may want to use both sizes of a cup, depending on your daily flow.


Still unsure? Read our step-by-step sizing guide.

How To Use a Menstrual Cup

How To Put In A Menstrual Cup

1. Wash your hands with soap and water.

2. Fold your cup and insert into your vagina.

3. Once inside, the cup will unfold to create a suction that keeps it well positioned and prevents leaks. 

Menstrual Cup Folds


The C-fold is one of the most popular menstrual cup folds and gets its name because the point of insertion looks like a C.


1- Squeeze the sides of the cup together.

2- Fold the cup in half to make a C shape.


The 7-fold makes a smaller insertion area than the C-fold and usually ‘pops’ open easily making it a popular with beginners.


1- Fold your menstrual cup in half so that the lips touch.

2- Now pull down the right side, so as to form a ‘7’ shape with the lips of the cup.

Punch Down Fold

The punch down fold creates one of the smallest areas of insertion.


1- Push down the rim of the cup with your finger.

2- Squeeze the sides of the cup together.

Pro Tip: Experiment with different ways to fold a menstrual cup until you find what works best for you.

How To Remove A Menstrual Cup

1. Wash your hands with soap and water.

2. Sit, squat or stand with one leg raised.

3. Locate the base of the cup.

4. Press the walls of the cup inwards to release the suction.

5. Gently pull the cup out with a firm grip and empty it.

6. Rinse and reinsert.


Learn more about removing your menstrual cup.

How To Clean a Menstrual Cup

Before Your Period

Disinfect your menstrual cup by boiling for 3 minutes in a pan or Ruby Steriliser.


During Your Period

After emptying your period cup, simply rinse and reinsert.


After Your Period

Disinfect your menstrual cup as before.

Store in the cotton bag that comes with your Ruby Cup.


Menstrual Cup cleaning and storage tips.

How to Clean a Menstrual Cup in a Public Bathroom

You can take a small bottle of water with you to rinse the cup over the toilet.

If the sink is out of reach, simply wipe the Ruby Cup clean with dry

or damp tissue, and reinsert.

You can then wash and rinse your Ruby Cup with water the next

time you have a sink at hand or in the comfort of your own bathroom.

Cleaning Your Menstrual Cup Is Easy With The Ruby Steriliser

Made of 100% medical grade silicone, the Ruby Steriliser can be used in the microwave or oven.

Practical: simply fill with water and pop into the microwave or oven to boil for a few minutes.

Foldable: collapsible and lightweight. Easy to store or take with you!

Discreet design doesn’t shout menstrual cup. Perfect for shared houses where you don’t want to use communal cooking pots to clean your menstrual cup.

Buy One, Give One

We offer a life-changing menstrual cup donation programme.

Each time someone like you makes a purchase, we donate a Ruby Cup to a girl or woman without access to period care products.


In some countries, girls drop out of school once they start menstruating due to a lack of facilities and sanitary products.

Therefore, your purchase could encourage a young girl to continue her education for a better future!

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