Breaking the Stigma: Understanding Vaginal Odour and What’s Normal

Vaginal health can feel like a taboo topic, but experiencing vaginal odour is completely normal. Every woman will notice changes in her scent at some point in life, often more than once.

Society, partners, and even personal expectations create unrealistic ideas about how a vagina should smell or taste. Many assume it should be fresh, floral, or even odourless, but that’s simply not reality. Vaginas have a natural scent that varies due to hormones, diet, and hygiene. Expecting it to smell like perfume is as unrealistic as expecting sweat to smell like roses.

It’s common to feel self-conscious about vaginal odour, but the truth is, a healthy vagina should not have a strong, foul smell. Natural odours exist, but a sudden, fishy, musty, or rotten scent could indicate an infection or imbalance. Instead of worrying about unrealistic standards, focus on understanding what’s normal and when to seek medical advice.

A Healthy Vagina: Your Body’s Natural Self-Cleaning System

Your vagina is a finely tuned ecosystem designed to maintain its own health. It naturally produces fluids and discharge that help regulate pH levels, flush out bacteria, and keep everything clean. Unlike other body parts that need external cleansing, the vagina has a built-in self-cleaning mechanism. That’s right, your discharge isn’t just normal, it’s essential for vaginal health.

Medical experts have even conducted informal studies to understand what a healthy vagina should smell like. They found that a natural vaginal scent is noticeable from about a foot away, and in most cases, this is completely normal. Vaginal odours vary from person to person and can change due to hormones, diet, and menstrual cycles.

However, certain strong or unpleasant odours can signal a problem. If you notice a sudden shift to a fishy, rotten, or musty smell, it could indicate an infection, such as bacterial vaginosis or a yeast infection. Other factors like poor hygiene, douching, or tight, non-breathable clothing can also throw off your natural balance. If the odour is persistent or accompanied by unusual discharge, irritation, or discomfort, it is best to see a doctor. Catching an issue early can prevent complications and keep your vaginal health in check.

What Causes Vaginal Odour?

Your vagina is a delicate and sensitive ecosystem that requires balance to stay healthy. Even small changes can disrupt its natural pH, leading to noticeable odours. Factors like hormones, hygiene, diet, and lifestyle choices all play a role in how your vagina smells. While some scents are completely normal, others may signal an imbalance or infection.

There are many reasons why vaginal odour may change, and understanding these causes can help you maintain optimal vaginal health. Below, we will explore the most common factors that can affect your vaginal scent and what you can do about them.

Poor Diet and Vaginal Odour

What you eat affects more than just your waistline. Your diet plays a big role in your overall body odour, including how your vagina smells. Certain foods, like garlic, asparagus, onions, and spicy dishes, can cause noticeable changes in vaginal scent. High-sugar diets can also disrupt your vaginal flora, creating an environment where bad bacteria thrive. When this balance is thrown off, it can lead to stronger, unpleasant odours.

A diet rich in whole foods, leafy greens, and probiotic-rich options like yogurt can help maintain a healthy vaginal pH. Staying hydrated is just as important, as water helps flush out toxins and supports overall vaginal health. If you notice a sudden change in odour after eating specific foods, consider adjusting your diet to see if the scent improves.

Medications and Vaginal Odour

Certain medications can disrupt your body’s natural balance, leading to changes in vaginal odour, discharge, and overall health. Antibiotics are one of the biggest culprits. While they help fight infections, they also kill off beneficial bacteria that keep your vaginal pH at its ideal level of 4.6. This imbalance can lead to yeast overgrowth, resulting in thrush, itchiness, and a noticeable change in scent.

Less commonly known, antihistamines and asthma inhalers can also affect vaginal health. These medications reduce moisture in the body, which can lead to vaginal dryness and irritation. When your natural lubrication decreases, it can create an environment where odour-causing bacteria thrive. If you notice changes after starting a new medication, consult your doctor about possible alternatives or ways to support your vaginal health while taking them.

Hormonal Changes and Vaginal Odour

Your vaginal odour can change throughout your menstrual cycle due to natural hormonal fluctuations. Estrogen and progesterone levels shift during different phases, affecting vaginal discharge, pH balance, and scent. Many women notice a stronger or slightly metallic smell during their period due to the presence of blood, which has a naturally higher pH. Ovulation can also bring changes, often making vaginal fluids more abundant and slightly different in scent.

Birth control pills can further influence vaginal odour by altering hormone levels. Some contraceptives reduce estrogen, leading to vaginal dryness, which can cause an imbalance in healthy bacteria. This imbalance can sometimes result in a musty or unusual smell. If you notice persistent changes after starting birth control, talk to your doctor about alternative options or ways to maintain vaginal health.

God Forbid a Forgotten Tampon

It is the horror story no one wants to experience, yet it happens more often than you’d think. A forgotten tampon can lead to an unbearable smell, often compared to something rotten or even an animal that has died inside you. This isn’t just an embarrassing mishap, it can also pose serious health risks.

When a tampon is left in too long, it creates the perfect environment for bacteria to thrive. This can lead to a foul odour, unusual discharge, and, in severe cases, infections like toxic shock syndrome. The good news is that once the tampon is removed, the smell usually disappears almost immediately. However, if the odour persists or you experience symptoms like fever, dizziness, or discomfort, it is important to see a doctor.

There are healthier alternatives to tampons, such as menstrual cups or period underwear, that reduce the risk of odour and bacterial overgrowth. In my next review, I will explore these options and why they may be better for your vaginal health.

Poor Hygiene and Vaginal Odour

Your vagina is self-cleaning, but that doesn’t mean hygiene should be ignored. While douching and over-washing can do more harm than good, basic hygiene is essential to prevent unwanted odours. Washing daily with warm water and mild, fragrance-free soap around the vulva helps remove sweat and bacteria without disrupting your natural pH balance.

Underwear choice also plays a big role in vaginal health. Wearing the same underwear for over 24 hours traps moisture and bacteria, increasing the risk of odour and infections. Tight or non-breathable fabrics like synthetic lace and polyester can also create the perfect environment for bacteria to thrive. Opting for loose, cotton underwear allows airflow, keeping the area dry and reducing the chances of unpleasant smells.

Maintaining good hygiene isn’t about excessive cleaning, but rather about allowing your vagina to function as it should while minimizing external factors that contribute to odour. Small changes like wearing fresh underwear daily, avoiding harsh soaps, and letting your skin breathe at night can make a big difference.

Over-Cleaning and Vaginal Odour

Many people believe that scrubbing or using scented products will keep their vagina fresh, but over-cleaning can actually do more harm than good. Your vagina is self-cleaning, meaning it naturally maintains its pH balance and flushes out bacteria on its own. Studies show that rinsing with warm water is all you need to keep your vagina clean.

Using harsh soaps, scented washes, or douching can strip away the healthy bacteria that protect against infections. This disruption can lead to irritation, dryness, and an increased risk of bacterial imbalances, which can cause stronger, unpleasant odours. If water alone doesn’t make you feel fresh enough, opt for a mild, fragrance-free soap and only wash the external area, known as the vulva.

Maintaining vaginal health isn’t about scrubbing or masking odours but supporting your body’s natural ability to regulate itself. Less is often more when it comes to intimate hygiene. Keeping things simple and natural will help prevent unnecessary irritation and keep your vaginal scent balanced and healthy.

Practice Good Hygiene To Minimise Vaginal Odours

• Use the correct soap
• Wipe front to back after going to the toilet and be sure to be thorough. If you’re really worried about cleanliness you can use some sort of baby wipes with no fragrance for a quick clean after going to the bathroom.
• Be careful what you put in and around your vagina! Flavoured lubricants are a big no-no during intercourse if you’re prone to infections. The glycerine causes an imbalance of (yep you guessed it) your Ph.
• Watch your diet!
• Know your body! Be vigilant of any changes in your body and head straight to the doctor is something changes.

AND REMEMBER

Even if you don’t like your vaginal odour, guys and girls enjoy the smell of their partners vagina. Their brains associate that smell with getting to see you naked and having sex.  So really, it isn’t in your best interests to change mother nature anyway.

Warning

**This review contains personal stories of tampon usage and may be confronting to other staff members who do not wish to read about my vagina.. SOZ IN ADVANCE.

For the educational aspect, I’ve include everyone in this article – because let’s face it, we all know someone with a vagina.**

Vaginas are Cool 

It’s no secret – I like vaginas.  Vaginas are cool.  There are so many different vagina types.  So I’m going start this article with a fun fact…Did you know that the Ph balance of the vagina, which is usually around 4 – 4.5, is the same Ph as wine, beer and tomatoes.?!? Excuse me whilst I rave about vaginas – but how cool are they?!

I’m about to make a bold statement. If you have a vagina, or you know someone who has a vagina, you/your friend with a vagina NEEDS a menstrual cup. Or, let me start with a less bold statement – you/your friend with a vagina needs to consider not using tampons. Like many women, I’ve used tampons ever since I got my first period.

Mainly because they were easy, they don’t smell, they (are supposed to) feel like you’re not wearing anything, and they’re just what everybody uses. (Shit’s about to get real personal, continue down to the  bold cue if you don’t want to read about my vaginal mishaps…)

Uncomfortable Tampons

Ever since I can remember, I’ve always had REALLY uncomfortable periods. Not period pain in my abdomen or back, but in my actual vagina. It would feel dry, itchy, extremely uncomfortable at best, and would feel unusually hot.

Once I became sexually active, I realised that it was kind of all the time that my vagina felt that way.  It just got worse when I was on my period. I also couldn’t (it was impossible) have sex without lubricant, and didn’t produce any of my own natural lubricant. Let’s just say “It feels like wearing nothing” was a statement I called bullshit.

Admittedly, I’m sort of ashamed that it took me like 7 odd years to figure out that it was tampons that were ruining my vagina.  Though I figure there’s tonnes of women who are in the same boat – and just like me, are misinformed.

What Affects Do Tampons Have?

One glorious day, I decided to google the affects of tampons and found these facts.

Questionable Materials and Vaginal Odour

Many people assume tampons are made of pure cotton, but the reality is far less comforting. Most tampons contain a mix of cotton, rayon, plastics, and absorbency-enhancing additives. These materials are not naturally white. They go through a bleaching process that introduces harmful by-products like dioxin, a chemical linked to immune system suppression, reproductive issues, and even cancer.

If that is not concerning enough, studies have shown that pesticide residues from cotton farming can survive the manufacturing process and end up in the final tampon product. This means your body is absorbing trace amounts of chemicals every time you use a tampon. Over time, these toxins can disrupt your vaginal flora, potentially leading to irritation, imbalances, and unusual odours.

Switching to organic cotton tampons, menstrual cups, or period underwear can reduce your exposure to these questionable materials. Your vaginal health depends on what you put in and around it, so choosing safer options can help maintain a healthy balance while minimizing risks. If you have never questioned tampon ingredients before, now is the time to start.

Tampons Don’t Discriminate

Tampons do more than just absorb menstrual blood. They also soak up the essential fluids and healthy bacteria your body produces to maintain vaginal balance. Your vagina naturally secretes moisture and beneficial bacteria to keep itself clean and protected, but tampons do not discriminate.

By absorbing everything, tampons can cause vaginal dryness and disrupt the pH balance, making it easier for harmful bacteria to multiply. This imbalance can lead to irritation, discomfort, and even infections like bacterial vaginosis or yeast infections. A dry vaginal environment also increases friction, which can make tampon removal uncomfortable and further irritate delicate tissues.

If you experience dryness, irritation, or recurring infections while using tampons, consider switching to alternatives like menstrual cups or organic cotton pads. These options allow your body to maintain its natural moisture and protective bacteria without unnecessary absorption. Supporting your vagina’s ability to self-clean is essential for preventing odour and maintaining overall health.

Tampons Can Leave Behind Fibres

Tampons are designed to expand once inserted, which helps with absorption but also creates potential issues. If a tampon causes vaginal dryness, it can be difficult to remove, leading to friction and irritation. Even after removal, small fibres may be left behind, creating the perfect surface for bacteria to grow.

These leftover fibres can disrupt your vaginal balance, increasing the risk of infections like bacterial vaginosis or yeast infections. A dry vaginal environment can also make it harder for your body to flush out these fibres naturally, prolonging irritation and discomfort. Over time, this can contribute to unusual odours and imbalances in your vaginal flora.

Choosing organic cotton tampons, which shed fewer fibres, or switching to menstrual cups and period underwear can help reduce this risk. Supporting your body’s natural ability to cleanse itself without interference is key to maintaining vaginal health and preventing unwanted odours.

Toxic Shock Syndrome and Tampon Use

Toxic Shock Syndrome is not as common as it once was, but it can still occur if a tampon is left in for too long. This rare but serious bacterial infection is caused by toxins released from Staphylococcus aureus or Streptococcus bacteria. When a tampon is worn for extended periods, it can create an environment where these bacteria multiply rapidly, increasing the risk of infection.

Symptoms of Toxic Shock Syndrome can develop quickly and may include fever, dizziness, rash, vomiting, and flu-like symptoms. In severe cases, it can lead to organ failure or even be life-threatening. While the risk is lower today due to improved tampon materials and awareness, it is still crucial to change tampons regularly and avoid using high-absorbency options unnecessarily.

Realizing the potential risks of tampon use, I decided to try an alternative method that I had previously dismissed. What happened next completely changed my perspective on menstrual care.

JuJu Cup

Back in school, a girl in my grade had one, and I thought it was the weirdest concept. I couldn’t even picture what it looked like, and I sure as hell wasn’t about to ask to see hers. At the time, the idea of using something other than pads or tampons seemed completely foreign. Looking back, I wish I had asked her about it. It would have saved me a lot of discomfort, unnecessary spending, and frustration over the years.

There are countless menstrual cups available today, each designed to offer a safer, more sustainable alternative to tampons. One of the best options is the JuJu Cup, an Australian-made and owned brand that prioritizes comfort and quality. Unlike tampons, menstrual cups do not absorb fluids or disrupt the vaginal pH, making them a healthier choice for preventing dryness, irritation, and unwanted odours.

Switching to a menstrual cup was a game-changer, and I never looked back. If you are tired of the downsides of tampons, making the switch might just be the best decision for your vaginal health.

What Does a Menstrual Cup Do?

A menstrual cup is a small, flexible, silicone cup designed to collect menstrual fluid rather than absorb it. It is about the size of a thumb and made to be folded for easy insertion. Once inside, it gently pops open and forms a seal against the vaginal walls, sitting just below the cervix to catch everything that flows down. Unlike tampons, which can cause dryness and disrupt vaginal pH, menstrual cups work with your body instead of against it.

Because the cup suctions to the vaginal walls, it prevents leaks without the need for absorbent materials. This makes it a safer, more comfortable, and eco-friendly alternative to tampons and pads. To remove it, you simply pinch the base to break the seal and slide it out. Empty, rinse, and reinsert—it’s that simple.

Many people find that switching to a menstrual cup improves comfort, reduces odour, and saves money over time. It also means fewer chemicals inside your body and less waste in the environment. If you have never tried one, it might be worth considering.

It Has Changed My Life

Unlike tampons, using a menstrual cup feels like wearing nothing at all. And without sounding dramatic, it has genuinely changed my life. Gone are the days of dryness, discomfort, and worrying about odour. The difference has been nothing short of amazing.

I have only been using my JuJu Cup for three menstrual cycles, but the changes have been undeniable. All the issues I used to experience with tampons, including dryness, irritation, and imbalances, are completely gone. I feel so much more comfortable, and my body is naturally self-lubricating again. It is as if my vagina has finally been able to reset itself and function the way it is meant to.

If I have noticed this much of a difference in just a few months, I can only imagine how much better my vaginal health will be in the years to come. Switching to a menstrual cup has been one of the best decisions I have made for my body, and I only wish I had done it sooner.

THINK OF THE ENVIRONMENT

On average, a women uses about 11,000 disposable menstrual products in her lifetime. These are not biodegradable and end up in landfills or worse – in the ocean. A 2010 study showed that on an average beach clean up there are 30 menstrual products on a beach/in the water per kilometre.

That’s pretty scary. I now preach the excellence of the JuJu Cup to anyone who will listen. They reckon on average, a women spends about $3000 on tampons and pads – my JuJu was $50.  Enough said.

Make Sure You Look After It

Just like silicone sex toys, a menstrual cup needs proper care to last a lifetime. Keeping it clean ensures it remains safe, effective, and free from bacteria.

Here’s how to use and maintain your menstrual cup:

– Before first use: Boil it for five to ten minutes to sterilize it.

– During your period: Rinse with warm water between uses. You can also use a mild, fragrance-free soap if needed.

– Wearing time: Menstrual cups are designed to hold fluid for up to 12 hours. You can insert it in the morning and not worry about it until bedtime.

– After your period: Boil it again before storing.

– Storage: Keep it in its breathable storage bag, not an airtight container, to prevent bacterial growth.

My menstrual cup has changed my life, and I refuse to let anyone tell me otherwise. They are a game-changer, and I think everyone should try one, even if just for their vaginal health.

You might be surprised. I was.

Sexual Health Examinations

Best Times to Get a Sexual Health Check-Up

Regular sexual health check-ups are essential for staying safe and preventing the spread of infections. Even if you feel fine, some sexually transmitted infections (STIs) have no symptoms, making testing the only way to be sure of your status.

Here are the best times to get tested:

– Before becoming sexually active with a new partner.

– If you have had more than two sexual partners within 12 months or have had sexual relations with an overseas partner.

– After consuming alcohol or narcotics before sex, as lowered inhibitions can increase the risk of unprotected or unsafe sex.

– If you have been diagnosed with an STI in the past year, as reinfection is possible.

– If you notice symptoms such as unusual discharge, pain, itching, or unexplained bumps in your genital area.

Clinics will often ask you to fill out a sexual health questionnaire while you wait. Some of the questions may feel personal, but they help healthcare providers determine which tests are necessary. All the information you provide is strictly confidential, ensuring your privacy while allowing you to take control of your health.

Questions You May Be Asked During a Sexual Health Check-Up

During a sexual health check-up, your doctor or nurse will ask questions to assess your risk factors and determine which tests are necessary. Some questions may feel personal, but they are essential for providing accurate medical advice and ensuring you receive the right care.

You may be asked about your sexual history, including how many partners you have had and what types of sexual activity you engage in, such as vaginal, oral, or anal sex. They may also ask whether you have sex with men, women, or both, as this can influence the type of tests recommended. If you have experienced any symptoms that suggest a sexually transmitted infection, such as unusual discharge, pain, or sores, it is important to mention them. You may also be asked if you are up to date with recommended vaccinations, such as HPV and Hepatitis B, which can help prevent certain infections.

Some questions may not seem directly related to sex but are still important for determining potential risks. You might be asked if you have tattoos or piercings and where they are located, as certain procedures carry a small risk of infection. Another common question is whether you have ever injected narcotics or shared needles, as this increases the risk of bloodborne infections such as HIV and Hepatitis C.

All information you provide is strictly confidential. Answering honestly ensures you receive the best possible care and the right tests to protect your health.

Feeling Embarrassed? You Have Options

Answering personal questions about your sexual health can feel embarrassing, but medical professionals ask them to ensure you get the right care. They have seen and heard it all before, so there is no need to feel ashamed or uncomfortable. However, if you are uneasy with the doctor or nurse treating you, you have every right to speak up.

If you feel uncomfortable, you can request a different nurse, ask for a same-gender practitioner, or even switch to another clinic. Your comfort and well-being should always come first, especially during a process that can already be stressful. Sexual health check-ups are about keeping you safe, informed, and in control of your body. There is no shame in prioritizing your peace of mind and choosing a healthcare provider who makes you feel respected and at ease.

What Is Involved in a Full Spectrum Exam?

A full spectrum sexual health exam includes a range of tests to check for infections and other health concerns. It typically involves a urine sample, a swab taken vaginally, orally, or rectally, and a blood test. These tests help detect common sexually transmitted infections such as chlamydia, gonorrhea, syphilis, and HIV.

Women also have the option to include a Pap smear during their exam. This test checks for abnormal cervical cells that could develop into cancer. Regular Pap smears are essential for early detection of cervical abnormalities, which can often be treated before they become serious.

Even if you do not believe you have an STI, routine check-ups are important. Many infections do not show symptoms but can still affect your health. Regular testing can also provide insight into other aspects of your well-being. Results from these examinations usually take about seven days to come back, and most clinics offer confidential notification options to ensure your privacy.

Negative Results: What They Mean

If your results come back negative, it means you do not have a sexually transmitted infection. This is great news, but it does not mean you should stop being cautious. Regular testing is still important, especially if you have new or multiple partners.

Even with a negative result, using protection is essential. Condoms not only help prevent STIs but also reduce the risk of unintended pregnancy. If your partner has not had a recent sexual health check-up, it is best to continue using protection until they have been tested. A negative result today does not guarantee future protection, so staying proactive about your sexual health is always the best approach.

Positive Results: What to Do Next

If your test comes back positive, your healthcare provider will give you the necessary information and treatment plan. Most sexually transmitted infections can be treated with antibiotics, while others, like herpes or HIV, require ongoing management. Thanks to medical advancements, many STIs are now highly manageable, allowing people to live healthy lives with the right care.

Receiving a positive result can be overwhelming, but you are not alone. Doctors, nurses, and support organizations are available to guide you through treatment and answer any questions. If you need emotional support, many counselling services specialize in sexual health and can provide guidance, reassurance, and coping strategies.

The most important step is to follow your treatment plan and inform any recent sexual partners so they can get tested as well. Taking control of your health ensures the best possible outcome and helps prevent the spread of infections to others.

Jennifer Vermaunt

Jennifer is a marketer at Adultsmart! Embracing a non-judgmental stance, she believes in pleasure without limits—if it feels good and right, why not?

adultsmart.com.au