How Your Menstrual Cycle Changes the Way Perfume Smells

Updated on 3/2/2023 at 1:55 PM

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Our sense of smell is a funny thing. Alongside sight, touch, taste, and hearing, it's one of the five ways in which our body collects information about the environment we're in — but it's not always entirely trustworthy. For example, have you ever found that a perfume or scent that normally wouldn't bother you is suddenly so potent that it feels like you're stuck in a nightmarish fog of fragrance? Our natural response to smells we don't like is immediate and physical — we wrinkle our noses, pull faces, and can even experience nausea or headaches as a result. But why is this, and why do particular scents upset our nostrils on some occasions but not on others?

Let's start with the fact that, stereotypically speaking, women are better at picking up on scents than men. "It's pretty widely accepted that women are more sensitive to smell than men, meaning they're better at detecting and identifying them, too," says Beckielou Brown, perfume creator and cofounder of Altra Profuture. "One theory for the biological reason is that women have more cells in the olfactory bulb, which is the area of the brain that processes smell."

It's not entirely consistent, though, and this keen sense of smell can sharpen or dull depending on where you are in your menstrual cycle. "Studies have shown that around the time of ovulation, women display an increase in sensitivity to smell," perfumer Nic Mastenbroek says. "It is understood that the hormones produced at this time impact the olfactory system and heighten the awareness of smells." As oestrogen peaks, you're likely to be able to pick up scents that you wouldn't otherwise have noticed or smell things more intensely.

"Studies have shown that around the time of ovulation, women display an increase in sensitivity to smell."

For this reason, the follicular phase (which comes after your period and is when oestrogen starts to rise) through to ovulation itself can either be a really good or a really bad time to shop for perfume. On one hand, it's positive, as you will be very acutely attuned to what you do and don't like — and won't suddenly recoil from your new perfume in a week's time. On the other hand, spritzing and sampling different perfumes when your oestrogen levels and sense of smell are heightened could be so overwhelming that it zaps the joy out of the experience. Heading home from perfume shopping with a scent-induced migraine is never ideal.

You may also find that you're naturally drawn to some fragrances more than others during different phases of your cycle. It's similar to food cravings in that you might be smugly meal-prepping healthy stir-frys during your follicular phase and then lustfully scrolling a delivery app for greasy carbs when your period arrives.

Remember, too, that scent is very closely related to your mood, which can obviously pit and peak throughout the month. "The olfactory bulb is located next to the limbic system, which is the part of the brain that governs our emotional and behavioral responses," says Ruth Mastenbroek, master perfumer and founder of her eponymous fragrance line. "Our sense of smell is also more closely linked to memory than any other sense, so if an odor triggers a memory, it will simultaneously trigger an emotion linked to that memory." Hence why the smell of a stranger wearing the same scent as your ex has the power to knock you off kilter.

Sometimes, though, our brain is one step ahead of us, and we don't even realize why we're suddenly feeling a certain way. "These closely related responses mean that we often find our moods altered without having consciously registered the scent we've been exposed to," Brown says. "I love how quickly this works and how you can be transported to a moment in your past that you didn't even know you remembered — all in an instant from a whiff of a nostalgic smell."

Cycling your fragrances with your menstrual cycle can not only help you to avoid any smells you might find unpleasant but can also give you a much-needed boost when your mood plummets, period pains arrive, or those food cravings hit. It's worth saying that not everyone's cycle lengths are the same, and some can be shorter or longer than the average 28 days. In this instance, you might find that some phases last for longer, so just take the week-by-week information ahead as a rough guide and help find the best perfumes to wear throughout the month.

Menstrual Cycle Week 1: Citrus, Bergamot, and Herbs

What's going on?
The first day of your cycle is the first day of your period, which is when your body starts to shed the lining of the uterus. Your hormone levels drop at this point, and oestrogen is low.

How are you likely to feel?
Hands up if you've ever felt good on day one of your period? Or, if we're being honest, on days two through to seven? We're guessing it's a resounding no. It's completely normal to feel tired, lethargic, and emotional around this time.

Which scents should you try?
As oestrogen levels are lower, your sense of smell will be milder in week one. Use fragrance as a tool to put a spring back into your step and equip you with enough get-up-and-go to drag yourself from your duvet. One option is to choose perfumes you associate with happy times to evoke good memories — maybe you wore it on a holiday or during an especially fun summer. Another option is to choose fresh, uplifting scents that set you up for the day like a cold shower (with no shivering next to the tiles or deep breathing required).

"Uplifting and exhilarating fragrances that include notes of citrus fruits and herbs, as well as peppermint and geranium, can have a remarkably positive effect on energy levels," Ruth Mastenbroek says. "Fragrances that blend these notes work well here."

Brown adds: "When I'm feeling tired or need to lift my mood, I'll douse myself in effervescent bergamot and bright, juicy jasmine. It always lifts my spirits."

The Malin + Goetz Bergamot Eau de Parfum ($96) will perk you up on even the cloudiest, moodiest days. The sharpness of the citrus is strengthened with peppery notes and fiery ginger for a real burst of freshness.

Malin + Goetz Bergamot Eau de Parfum

From

$96

Menstrual Cycle Week 2: Florals, Vanilla, and Sandalwood

What's going on?
Post-period, your body starts gearing up toward ovulation. Oestrogen and testosterone are on the rise.

How are you likely to feel?
Most people feel generally more energized post-period. Rising hormones can start to make you feel more attractive and more attracted to others, too.

Which scents should you try?
Your sense of smell will be heightened during this time as you approach ovulation. If you think about it in terms of biology, your body is helping you to look out for a partner. You're likely to be feeling more drawn to people, and they're likely to be more drawn to you (there is evidence that hints toward your natural scent changing with your cycle, too). Match the mood with a bold, confident fragrance (think outside the box with unusual notes), or choose romantic florals. Jasmine and rose can be too overpowering and heady for some around this time, in which case, you might want to try peony or tuberose instead.

"Soft florals can be very romantic, and delicate, light blossoms that are quiet and intimate can set the mood — especially when balanced with soft musks that are inherently sensual," Brown says. According to Ruth Mastenbroek, the ingredients to look out for are "sweet vanilla and floral notes of rose, jasmine, and ylang-ylang. They can have a gloriously relaxing and aphrodisiac effect on a person's psyche. Sandalwood is also renowned for its seductive properties. An accord of these notes in a fragrance can connect to your emotions in a special way."

If there was ever an aptly named scent for this time of the month, it's the Replica Maison Margiela On a Date Eau de Toilette ($85). The inspiration for the sensual scent is a date on a late summer's evening. Floral notes of rose, geranium, and patchouli are tempered by blackcurrant, bergamot, pink pepper, and musk.

You might also opt for the Phlur Missing Person Eau de Parfum ($96): the strangely addictive perfume with the attention-grabbing name that's taken TikTok by storm. It's very subtle, with sheer floral notes of jasmine and orange blossom, so it certainly won't overwhelm your nose.

Replica Maison Margiela On A Date Eau De Toilette

From

$85

Menstrual Cycle Week 3: Caramel, Chocolate, and Coffee

What's going on?
After ovulation, your hormone levels drop again.

How are you likely to feel?
This is the point at which you start to crave carby meals. "It's your body telling you what you need because those foods give you more energy, which will be necessary if you've conceived during ovulation," says Jo Kellet, expert aromatherapist for Tisserand Aromatherapy. "It's all a science!"

Which scents should you try?
Your sense of smell won't be as finely attuned as before and during ovulation, so instead, focus on satisfying those food cravings not just with snacks but scent, too. Gourmand perfumes with good-enough-to-eat notes of caramel, chocolate, and coffee will all appeal to your nose at this time. If the idea of smelling sickly sweet is putting you off, don't worry. There's definitely a place for sugary scents (they're pretty in the daytime), but there are also plenty of gourmand fragrances with enough depth and complexity to make sweet notes smell richer and more grown-up.

The Floral Street Ylang Ylang Espresso Eau de Parfum ($89) is the kind of perfume that people stop you in the street to ask about. It's powerful, combining red rose, ylang ylang, and jasmine with freshly brewed coffee, cream, and pepper. Delicious. The Jo Malone Myrrh & Tonka Cologne Intense ($160) is also a dreamy fragrance designed to conjure up the golden sand dunes of the Namib desert. Warm almond and vanilla notes make for a seductive scent.

Floral Street Ylang Ylang Espresso Eau de Parfum

From

$89

Jo Malone Myrrh & Tonka Cologne Intense

From

$160

Menstrual Cycle Week 4: Lavender, Rosemary, and Eucalyptus

What's going on?
As your cycle comes to an end, progesterone and oestrogen drop when your body realizes it hasn't conceived. Your period is starting to loom.

How are you likely to feel?
Most people find the week before their period is worse than the main event when it comes to mood. You will feel more irritable at this point and therefore more sensitive to scent.

Which scents should you try?
Again, as ovulation has passed, your nose is no longer on high alert. However, fluctuating hormones can mean you're more easily annoyed, and scents that wouldn't normally bug you are now all-consuming. We know that fragrance is intrinsically linked to mood, so stock up on relaxing and calming scents to balance your mind. "You can't beat lavender for helping to reduce anxiety, along with chamomile and rose," Ruth Mastenbroek suggests. "Combined with woody notes and a touch of musk, a fragrance can help you to see the world in a better light." Maybe the way your partner chews their food isn't so infuriating after all.

If you want to slightly veer away from traditional pillow-spray-like scents, you could try a more herbal route. "I turn to herbaceous, woody, and green notes when stressed," Nic Mastenbroek says. "I think it's the fact that it helps to conjure the smells of nature that relaxes me. Think rosemary, thyme, basil, eucalyptus, cedarwood, and sandalwood. These notes combined have a spa-like feeling to them, which will help combat stress."

The Beauty Pie Une Balade en Forêt Eau de Parfum ($39) is the fragrance equivalent of a walk in the woods. This eau de parfum is comforting, relaxing, and zingy all at once. Base notes of cedarwood, woody amber, and moss are topped with cashmere, fir, and bergamot.

If you're finding all scents overwhelming, the Altra Skin Eau de Parfum ($202) is a good compromise. It's a blend of plant-based white musks and botanical base notes to enhance the natural scent of your skin. You can layer with other perfumes to enhance their scent when the idea of them feels more palatable.

Beauty Pie Une Balade en Forêt Eau de Parfum

From

$39

Altra Skin Eau de Parfum

From

$202