Period Blood Colors, Textures, & Smells: What Do They Reveal About Your Menstrual Cycle?

I was always told that whatever happened during my period was “normal.” Pain so bad that I couldn’t stand up straight? Normal. Ovarian cysts? Normal. Two periods a month? Normal. Heavy bleeding for 7-10 days? Normal. And I believed it— because no one ever taught me otherwise, and we’re supposed to blindly trust our doctors, right?

We’re bullied into accepting whatever generic, rushed diagnosis our doctor gives us without question, and that dismissal isn’t just frustrating, it’s harmful.

It wasn’t until I started digging into female health on my own that I realized how much we’re kept in the dark about our bodies — all because female health is treated like an afterthought in medical research. I am certain that this has been your experience as well, which is why I want to help you take back control of your health. Understanding your menstrual cycle is the first step — starting with what your period blood is telling you.

But before we dive into the different period blood colors, textures, and smells, I want to share something that changed everything for me: cycle tracking.

So many of the warning signs we’re taught to ignore become clear patterns when we document them. To help you track your symptoms, identify patterns, and finally get the clarity you deserve, I’ve created this Daily Menstrual Cycle Journal which happens to be as cute as it is useful!

Period Blood Colors

Pink blood

Pink blood — often watery in consistency - can be healthy if it occurs at the start or end of your period, as it is normal to have light bleeding (often mixed with cervical fluid) or spotting during these times. However, if your period blood is consistently light pink, it may indicate low estrogen levels, which can happen due to stress or underlying gut imbalances. One often-overlooked cause of hormonal fluctuations is candida overgrowth — an imbalance in the gut that can interfere with estrogen metabolism. If you have light pink period blood for multiple days each period, you’ll want to check out my guide on candida overgrowth to learn more about how it impacts hormone balance and overall health.

Bright red blood

Typically indicates a healthy flow. This color is most common during the first few days of menstruation.

Dark red blood

Usually indicates a healthy flow as well. This color often occurs toward the middle or end of your period, as it is blood that has been sitting in the uterus for a bit longer before being expelled. It is normal to have dark red blood as your period progresses and the blood is exposed to more oxygen.

Brown blood

Brown period blood is common in the first or last days of menstruation, as it may be leftover blood from your previous cycle or result from slower shedding. However, if you frequently experience brown blood throughout your period — especially with thick clots, intense pain, or heavy bleeding — it may signal a hormonal imbalance, such as low progesterone or estrogen dominance. Brown discharge outside of your period could also indicate hormonal dysfunction or infection. Understanding how your hormones should naturally fluctuate throughout your cycle can help you identify when something is off; you can learn about the phases of a healthy menstrual cycle and how your hormones are meant to shift in my menstrual cycle phases blog post.

Black blood

Could be normal if it is only seen at the end of a period, as it could be a sign of old blood being sheet just like with brown blood. If however, it is accompanied by other symptoms, such as odor, pain, or blood clots, it could indicate an infection or blockage, and you should seek professional medical council right away.

Gray blood

Often signals a bacterial infection (particularly bacterial vaginosis) and requires prompt medical attention. If seen during pregnancy it is also a potential sign of miscarriage.

Orange blood

This color (which is typically mixed with discharge) is very unhealthy. Oftentimes this color (which can also be reddish orange) indicates infection, such as bacterial vaginosis or an STI. I highly advise that, if you experience this, you contact your doctor; or, if you do not have a primary doctor, inquire with a local clinic about affordable STI testing options.

Period Blood Textures

A healthy period flow is best described as "steady." It’s consistent without being overly heavy or extremely light, flowing at a manageable rate that progresses normally from start to finish. And the best word to describe a healthy period texture is "smooth." While there may be occasional small clots or slight thickness, overall, the texture should be even and fluid. Here’s a breakdown of certain textures you may experience during your period:

Watery blood

Watery or “thin” blood (almost see-through consistency) is common and healthy when occurring at the start or end of your period. Persistent watery blood throughout your entire period, however, may indicate nutrient deficiencies or hormonal imbalances - such as anemia or low estrogen.

Jelly-like blood

Jelly-like blood is typically healthy. It has this stretchy texture as a result of period blood mixing with cervical fluid. If, however, the blood appears excessively sticky, or contains white clumps, this could be a sign of candida overgrowth. Candida can disrupt your gut and vaginal microbiome, leading to changes in cervical mucus and menstrual blood consistency. If you experience bloating, chronic fatigue, anxiety, recurrent vaginal yeast infections, or wake up with a thin white coating on your tongue, you need to learn more about how candida affects your cycle by reading my guide to candida overgrowth.

Stringy blood

Stringy blood is generally healthy, especially during the peak of menstruation, as it is often just shedding of the uterine lining experienced during heavy flow days. If, however, it is accompanied by pain or large tissue clots, it could be a sign of endometriosis.

Clumpy blood

Clumpy blood (thick or sticky blood with dense clumps in it) can be normal if clumps are small and infrequent. Large, persistent clumps, however, may indicate hormonal imbalances (such as high estrogen) and an underlying condition such as endometriosis, adenomyosis, or fibroids.

Clotted blood

Clotted blood may not be cause for concern if the clots are small (smaller than a grape), but larger clots or frequent clotting can indicate endometriosis, adenomyosis, fibroids, menorrhagia (heavy menstrual bleeding), or other conditions needing attention.

Period Blood Smells

The smell of menstrual blood should be subtle and not overpowering, and if you experience certain strong odors they can indicate potential health concerns:

Light, sweet smelling blood

Light, sweet smelling blood is indicative of a healthy vaginal environment with balanced pH and bacteria.

A slight metallic smell

A slight metallic smell (usually coppery, almost like the smell of pennies) is normal for fresh blood. It indicates the presence of iron in the blood, or oxidation as the blood is exposed to air.

A musty or earthy smell

A light musty or earthy smell can sometimes be normal during menstruation due to the natural mixture of blood with vaginal bacteria. However, if the musty smell becomes strong or persistent — and continues after your period ends — or if it’s accompanied by other symptoms like itching, discharge, or pain, it could indicate an imbalance such as candida overgrowth, bacterial vaginosis (BV), or another bacterial infection. If you notice these changes, it’s a good idea to consult with a healthcare provider.

A yeast-like smell

This smell typically arises from candida overgrowth (a yeast infection) and might be described as yeasty, or like fresh bread dough. If you notice this smell along with other symptoms like itching or thick discharge, it most likely indicates a vaginal yeast infection and you should research more on candida overgrowth by reading this blog post.

An ammonia or chemical-like smell

An ammonia or chemical-like smell (pungent, resembling cleaning agents) is unhealthy. Dehydration leading to concentrated urine mixing with blood can cause this smell. Or, it could also be a sign of a bacterial infection and you should consult with your doctor.

A rotten fish smell

A rotten fish smell is very unhealthy. This foul odor is often a sign of infection (such as bacterial vaginosis or STIs), poor hygiene, or a forgotten tampon (which is incredibly dangerous) and it should be addressed with a medical professional immediately.

What should you do if your doctor is not taking you seriously?

If your period blood indicates that you have a bacterial infection or STI, I am certain that your doctor will take this seriously. If, however, you are experiencing symptoms that indicate a hormone imbalance (such as extremely heavy periods, frequent blood clumps and clots, brown blood more than red blood, and/or debilitating cramps), then I would not be surprised if your doctor has dismissed your symptoms and rushed your appointment along with solely a quick recommendation for getting on birth control.

And if this is the only type of support which you have received from your doctor, I want you to know that I am so sorry! You matter, and your pain and suffering is something which should be taken seriously and addressed with compassion by your doctor.

For years, I used to suffer with periods which were incredibly long, often lasting up to 14 days! They were also extremely heavy in menstrual flow, and filled with blood clots. And when I say heavy menstrual flow, I mean HEAVY. Sometimes I would be wearing both a tampon and night-time pad (which I was changing non-stop), and I would still end up with my period overflowing. This made working a complete nightmare for me, and financially affected me due to all of the work I missed out on. And then, if this extreme fatigue from so much loss of blood was not enough, I also suffered with debilitating cramps, cyst ruptures, gut issues, and depression (I mean, how could I not be depressed from this? lol).

None of the doctors I saw took me seriously, though, and I ended up having to spend hundreds of hours learning how to holistically heal myself on my own. This was an exhausting journey, but so worth the effort! Because now my periods are much shorter (typically 5 days, sometimes 7), a healthy bright-dark red, with minimal brown blood towards the end of my period. And I do not have large blood clots anymore. So there is hope for you as well!

If you’d like to learn how I balanced my hormones and holistically healed my gut and period, click here!