Period blood comes in more colours and consistencies than you might expect, but can it really tell us anything about our health? Experts weigh in.
If you menstruate, you’ll know the drill: once a month (give or take) you’re confronted with period blood. For most of us, it’s become routine, with little attention paid to whatever is in our pads, cups or tampons — we just want it to be over.
But every so often, the colour or texture is just… different. Cue the late-night Googling and frantic group chat enquiries: “Has anyone else’s period ever looked like this?”
Usually, reassurance follows: Yes, it happens, and yes, periods can (and have) looked even stranger than this without meaning something scary. But does the colour actually mean anything? And, if so, when should we be paying attention?
Why does the colour of my period change?
Throughout your cycle, blood colour can vary — most of the time it’s down to how quickly it leaves the uterus and how long it’s been exposed to oxygen.
“Changes in hormone levels, the thickness of the uterine lining and how strongly the uterus contracts can all influence the colour,” says Dr Semiya Aziz, NHS GP and medical advisor at Natural Cycles.
In simple terms — fresh blood tends to be bright red and oxygen-rich, while older blood that lingers in the uterus can appear darker or even brown.
Dr Shirin Lakhani, intimate and women’s health expert, adds: “Occasionally the colour can point to underlying conditions, though it’s usually nothing to worry about.”
Is there such a thing as an ‘ideal’ period colour?
Not exactly. Bright red is often considered typical, but dark red or brown are also perfectly healthy. What’s ‘normal’ can often depend on life stage, too.
Teenagers often experience spotting and erratic shades as the cycle settles, postpartum periods can be darker thanks to hormonal shifts and perimenopausal cycles can range from pink to almost black.
How contraception affects period colour
If you’re on any hormonal contraception (the pill, implant or IUD) periods may look — and feel — a little different.
Bleeding can be lighter, shorter and can look “more brown or pink because there’s less lining to shed,” says Dr Semiya. “Some people may stop bleeding altogether, which is safe for most people on hormonal contraception.”
Read more: ‘I got my hormones tested to fix my irregular periods — the results shocked both me and the experts’
What else impacts my period colour?
Stress, changes in diet or exercise and illness can all cause spotting or changes in flow and colour.
Regular exercise is generally good for circulation and helpful for cramps but, if too intense, it can disrupt cycles. “It can sometimes lead to irregular periods or diluted, pink blood,” says Dr Shirin.
Her advice? Know your own normal. “Be vigilant for prolonged changes or bleeding between periods. Very heavy flows or persistent spotting can indicate conditions that need attention, such as fibroids or hormonal imbalances.”
What do different period colours actually mean?
We can’t make any direct and conclusive assumptions on health based on period colour alone — especially for anything like fertility — but it can offer clues.
According to Dr Semiya, here’s what the spectrum of colours can mean:
- Bright red: Fresh blood, typically at the start of your period, suggesting a steady, healthy flow.
- Dark red: Older blood that’s taken longer to leave the uterus, often seen at night, in the morning or later in your period.
- Brown: Fully oxidised blood, common at the start or end of a period when flow is light or slow.
- Pink: Light blood that’s mixed with cervical mucus — sometimes linked to low oestrogen, spotting or hormonal changes.
- Orange: Similar to pink (mixed with mucus). If paired with unusual smell, itching or discomfort, it could signal infection.
- Grey: Rare, but a sign to see a doctor — may indicate a bacterial infection or, if pregnant, miscarriage.
When should you be concerned about your period colour?
Most colour changes are harmless. What matters most is your normal pattern — if something feels off, it’s worth checking.
Seek medical advice if you notice, grey discharge or clots with a bad odour, unusually heavy bleeding (soaking through pads/tampons every hour), severe pain, fever or faintness.
Read more: How to safely track your period without using an app — 4 best techniques
How to support a healthy menstrual cycle and blood quality
Much of the advice mirrors general healthy living. Dr Semiya recommends:
- Eating a balanced diet — include iron-rich foods (leafy greens, beans, lean meat), whole grains and healthy fats.
- Exercising regularly — to regulate cycles, circulation and reduce cramps.
- Managing stress — since stress can throw hormones off balance.
- Staying hydrated — to support smooth blood flow.
- Getting enough sleep — vital for hormone regulation.
- Seeking medical support — if you have irregular, very heavy periods, or suspect conditions like anaemia, thyroid issues or PCOS.
Feature image: Freepik
