Period sponges: Soft, sustainable & made for you
A menstrual sponge is soft, pliable and naturally accompanies you through your period – so discreetly that you barely feel it. If you want to avoid disposable products and feel free and secure, the sponge is exactly the right choice.
In this guide, you will learn everything you need to know: how to use the sponge correctly, what to look out for, which size is right for you, and why it can even be a good solution during sex.
Facts for those in a hurry
✓ A menstrual sponge is soft, highly absorbent and adapts to your body so well that you barely feel it when wearing it.
✓ A sponge absorbs up to 30 ml of blood – more than three tampons – without drying out your mucous membranes.
✓ You can use the sponge for 4 to 6 cycles, saving up to 250 tampons per year.
✓ The menstrual sponge is also practical on the go: with the To-Go-Case, you can change it discreetly and hygienically.
✓ A Levantine sponge is a pure natural product – fair harvested, plastic-free, unbleached, and compostable.
What is a menstrual sponge?
A menstrual sponge is a pure natural product from the sea, used during menstruation as an alternative to tampons or menstrual cups.
The sponge is harvested off the coast of Greece by trained divers who only collect selected specimens. Each sponge is hand-sorted, unbleached, and remains completely untreated.
The material resembles a damp make-up sponge, but is more robust and durable. Thanks to its fine pore structure, the sponge absorbs menstrual blood evenly, flexibly adapts to your anatomy, and is barely noticeable when worn.
Ready for a 100% alternative to tampons and pads? The HERA sponge is sustainable, comfortable, and 100% natural.
What are the advantages of a menstrual sponge?
The advantages at a glance:
✓ High absorbency & reliable leak protection due to natural pores
✓ No drying out of mucous membranes
✓ Suitable for sex during menstruation
✓ Suitable for everyday use: stress-free sports & travel during menstruation
✓ Zero-waste product
✓ Sustainably harvested (gentle hand-picking)
✓ Free from chemicals & synthetic additives
✓ Resource-friendly & low CO₂
High absorbency and leak protection due to natural pores
The fine pores of the natural sponge ensure that blood is absorbed evenly. Even with very heavy bleeding, the sponge offers reliable protection.
Absorbency compared to tampons:
Typically, the sponge is available in three sizes and is based on the well-known tampon sizes:
Mini: for light days, Ø 4–5 cm, approx. 10–15 ml absorption (≈ 2 regular tampons)
Normal: for medium bleeding, Ø 5–6.5 cm, approx. 15–25 ml absorption (≈ 2–2.5 tampons)
Super: for heavy days, Ø 6.5–7.5 cm, up to 30 ml absorption (≈ 3+ tampons)
Good to know: The sponges can be trimmed if needed, and you can even wear two at once.
No drying out of mucous membranes
Tampons extract moisture from the vaginal mucous membrane, which causes irritation in many women and disrupts the vaginal balance.
A menstrual sponge exclusively absorbs liquid and leaves the natural vaginal environment intact. This makes it particularly comfortable for women with sensitive mucous membranes.
Also read: Myth of Wet Pussy: Why vaginal dryness affects young women too, and what you can do about it
Suitable for sex during menstruation
Sex during menstruation is easily possible with a menstrual sponge.
Unlike cups or tampons, you can wear the menstrual sponge during intercourse. It remains soft and pliable and is barely noticeable to both partners.
Also read: Pleasure instead of frustration: How to make period sex comfortable and intense.
Freedom of movement and safety during sports and travel
Whether doing yoga, in the sauna, or at the swimming pool – a menstrual sponge sits securely and discreetly. Its flexible shape adapts to every movement without slipping.
Also read:
Swimming during your period? How to safely surf the red wave
Sauna with your period? How to relax and stay safe
By the way: The sponge is often said to be impractical because it cannot be changed and hygienically stored on the go.
With our To-Go-Case, that's no longer an issue. With the case, you can take fresh sponges with you and store used ones hygienically and odor-free until you are back home.
Sustainable, plastic-free & compostable
A menstrual sponge replaces up to 250 tampons and pads per year and thus saves a lot of packaging, plastic and waste.
After 4 to 6 cycles, you simply dispose of the sponge in organic waste or compost.
Fairly harvested & natural
The period sponges come from controlled hand harvesting off the Greek Levantine coast. The sponges are harvested only in selected months, and a strict harvesting break applies from October to May.
Licensed divers only remove a portion, allowing the population to regenerate. This keeps the sponge population stable.
Free from chemicals and synthetic materials
The period sponges are only mechanically cleaned after harvesting and are neither bleached nor chemically treated.
This creates a high-quality sponge without bleaching agents, fragrances, or plastic fibers, which is particularly well-tolerated even by sensitive mucous membranes.
How to use your menstrual sponge correctly
1. Preparation before first use
Before first use, clean the sponge with warm water and a cleaning tab.
Afterward, you can slightly moisten the sponge – this makes it easier to insert.
2. Insertion
To insert, gently squeeze the sponge and shape it with two fingers (pincer grip).
Now you can gently insert the sponge into the vagina like a tampon. There, it adapts to your anatomy and stays securely in place.
You can wear the sponge for up to 8 hours. On heavy days, we recommend changing the sponge every 2–3 hours.
3. Trimming for optimal fit
If you feel the sponge after insertion, it may be too large.
No problem: You can trim it individually.
First, moisten the sponge with water so you can better estimate its size when wet. Then carefully trim it with clean scissors until it feels comfortable to wear.
4. Removal
When the sponge is full, it will slide down in the vagina and be easier to grasp.
- Squat down and tense your pelvic floor muscles.
- Grasp the sponge with your thumb and index finger and pull gently. If the sponge doesn't move, it's not full enough yet.
Optionally, you can also use a sponge with a retrieval string until you feel more confident using it.
But don't worry: with a little practice, removal will be quick and easy.
Also read: Help! My menstrual sponge won't come out
How to clean your menstrual sponge
During your period, it's enough to clean the sponge with clear water. After your period, we recommend special cleaning tablets or a mild vinegar-water solution.
Together with a gynecologist, we developed the world's first cleaning tablets specifically for menstrual sponges. They contain only what is truly necessary and ensure that your sponge remains hygienic, clean, and safe.
Always let the sponges dry completely after washing before storing them in the hygiene bag.
Important: Do not boil or dry on the heater – this will damage the material.
Who is the menstrual sponge suitable for?
A menstrual sponge is ideal for anyone who wants synthetic-free, sustainable, and naturally wearable products.
It is particularly suitable if you:
- want to avoid disposable products
- are looking for a natural wearing sensation without dryness
- value environmental protection and zero waste
- feel comfortable with your body and have no inhibitions
Even with sensitive mucous membranes or intolerances to chemically treated products, the sponge can be a pleasant solution.
What are the disadvantages of the menstrual sponge?
You often read that menstrual sponges are unhygienic, cause infections more easily, or are difficult to change on the go. Part of this is based on misunderstandings – part has a kernel of truth. But only if the sponge is not used correctly.
Also read: Myth or fact: Is the menstrual sponge dangerous?
But: No period product is perfect. You should not use the sponge:
1. In case of vaginal infections or inflammations
Please only reinsert the sponge once symptoms such as fungal infections or bacterial vaginosis have completely subsided. This generally applies to all period products that you wear internally, not just menstrual sponges.
2. During the postpartum period or lochia
Immediately after birth, the body needs time to regenerate. During lochia, the intimate area is particularly sensitive – wait to use it until everything has fully recovered. During this phase, tampons, cups, and sponges are generally not recommended.
3. In combination with a diaphragm or contraceptive gel
The sponge can change the position of contraceptives such as the diaphragm. Please do not use both at the same time. However, using it with a copper or hormonal IUD is not a problem.
Be careful when inserting and removing the sponge. If in doubt, briefly clarify with your gynecologist.
Also read: Menstrual sponge and IUD – Is that possible?
Conclusion: Sponge for your period – your natural choice
A menstrual sponge is more than an alternative. It is a conscious decision: for your body, for comfort, for less waste.
It is soft, absorbent, environmentally friendly, and adapts to your life – without any compromises.
If you're wondering if it's right for you: try it. You'll feel the difference.
Click here for the HERA sponge
Frequently asked questions about the menstrual sponge
Can I sleep safely with a menstrual sponge at night?
Yes. For light to moderate bleeding, you can wear the sponge for up to 8 hours. For heavier periods, simply change it before bed and in the morning. Optionally, you can also combine the sponge with period underwear.
How can I change the menstrual sponge on the go?
With the To-Go Case, you can transport a fresh sponge hygienically and discreetly store the used one. Simply insert a fresh one, store the used one airtight while out and about – and clean it at home.
Is the menstrual sponge vegan?
Menstrual sponges are not plants, but ancient, multicellular marine organisms. They are among the oldest life forms in the world, but have no nervous system, no heart, and no brain.
Why shouldn't the sponge be boiled?
Boiling water destroys the fine structure of the natural material. This makes the sponge hard and less absorbent. Gentle methods such as washing with water, vinegar solution, or special tablets are more suitable.
Can the sponge slip or get lost?
No. Although the sponge can move upwards in the vaginal canal, it always remains reachable. With a little practice, it can be easily removed – either with your fingers or, if available, by the retrieval string.
About the author
Florence is responsible for blog, social media, and newsletter at HERA Organics. She writes about body-friendly intimate hygiene, sustainable period products, and everything that makes the cycle more natural – honestly, clearly, and without taboos.
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