Microplastics are everywhere. They’re in the air you breathe, the water you drink, the food you eat, and yes, they’re already inside your body. Every organ, every tissue, including your brain, your reproductive organs, and even unborn babies contain these tiny plastic particles. The question isn’t whether you’re exposed; it’s whether that exposure is harming you, and what you can do about it.
The Uncomfortable Truth: They’re Already in You
Recent studies have found microplastics in virtually every human tissue examined:
- Brain tissue: Approximately 0.5% of brain weight in deceased adults consists of microplastics
- Reproductive organs: Present in every human testicle analyzed, crossing the blood-testicular barrier
- Placenta and newborns: Found in placenta and in the first stool of newborn babies (meconium)
- Blood and arteries: Detected in bloodstream and embedded in arterial plaques
- Lungs: Present in both upper and lower lung tissue
The fact that microplastics cross the blood-brain barrier, blood-testicular barrier, and blood-follicular barrier is particularly concerning. These are nature’s most stringent protective barriers, evolved specifically to keep harmful substances away from our most critical tissues.
Is There Conclusive Evidence of Harm?
Here’s the nuanced reality: we have concerning correlations but no definitive causal proof in humans, yet.
What the Science Shows
A landmark study published in The New England Journal of Medicine in 2024 found polyethylene particles embedded in the carotid artery plaques of 58% of patients studied. More striking: patients with microplastics in their arterial plaques had a 4.5 times higher risk of heart attacks, strokes, or death within three years compared to those without plastic deposits.
However, as Dr. Andrew Huberman emphasizes, correlation doesn’t equal causation. We don’t yet know if the plastics caused these problems or if people with certain health conditions simply accumulate more plastics.
The Correlative Evidence We Have
- Irritable Bowel Syndrome: Higher levels of microplastics found in stool samples of people with IBS compared to healthy individuals
- Reduced Testosterone: Phthalate metabolites (chemicals in plastics) are associated with decreased testosterone in men, women, and children, with the strongest effects in adults 40-60 years old
- Reproductive Health: Microplastics in testes correlate with reduced sperm counts and lower sperm motility
- Endocrine Disruption: BPAs and BPSs mimic estrogen, potentially activating or blocking hormone pathways
What We Still Don’t Know
As a 2025 scientific review noted, while microplastics have been found in various human tissues, no causal relationship between their presence and specific health outcomes has been established. The animal studies showing harm are difficult to translate directly to humans.
That said, the government has taken this seriously enough to ban BPAs from baby products, suggesting regulators see sufficient cause for concern.
Why Waiting for “Proof” May Be Unwise
Consider this perspective from Scott Galloway: if we can show through peer-reviewed research that having plastic in your body is harmful, regulation should follow. But waiting for decades of conclusive human studies while microplastics accumulate in our bodies seems like a risky gamble.
The chemicals associated with microplastics, including BPAs, BPSs, phthalates, and PFASs (forever chemicals), have more established harmful effects:
- PFASs are known to cause liver damage and harm the immune system
- BPAs and BPSs are confirmed endocrine disruptors
- Phthalates are linked to hormonal disruption and developmental issues
Practical Ways to Reduce Your Exposure
You can’t eliminate microplastics from your life, but you can significantly reduce your intake:
High-Impact Changes
1. Ditch Plastic Water Bottles
A 2024 study in Proceedings of the National Academy of Sciences found that bottled water contains approximately 240,000 microplastic particles per liter on average, not the 30,000 previously estimated. And you don’t know if those bottles sat in a hot truck before reaching you, which accelerates plastic breakdown.
Alternative: Use stainless steel or glass bottles. Consider a reverse osmosis filter for home water (around $300-600, but likely cheaper than years of bottled water).
2. Never Heat Food in Plastic
“Microwave safe” only means the plastic won’t melt; it doesn’t mean it won’t release microplastics into your food. This includes those convenient meal prep containers.
Alternative: Heat food in glass, ceramic, or stainless steel containers.
3. Avoid Canned Soup (and Most Canned Foods)
This one surprised me: consuming one serving of canned soup daily for five days was associated with a more than 1,000% increase in urinary BPA levels. The lining of soup cans is a major source of endocrine disruptors.
Alternative: Make soup from scratch or look for cans specifically labeled as BPA-free (though some still contain BPS or other chemicals).
4. Skip the Paper Coffee Cups
The plastic lining in paper cups leaches microplastics into hot liquids starting at temperatures as low as 100°F.
Alternative: Bring your own ceramic or stainless steel travel mug. Some coffee shops offer discounts for this.
Medium-Impact Changes
5. Switch from Sea Salt to Himalayan Pink Salt
The ocean is contaminated with plastic. Sea salt under a microscope reveals significant plastic contamination. Salt from non-marine sources doesn’t have this problem.
6. Avoid Nonstick Pans
Many contain PFASs (forever chemicals) that don’t break down in your body.
Alternative: Cook with cast iron, stainless steel, or certified PFAS-free ceramic cookware.
7. Choose Natural Fiber Clothing
Synthetic fabrics like polyester shed microplastics during washing, which end up in water systems and eventually in you.
Alternative: Opt for cotton, wool, linen, or other natural fibers when possible.
8. Be Selective About Mineral Water
Even glass-bottled mineral waters vary dramatically in PFAS content:
- Topo Chico: 9.76 parts per trillion
- Perrier: 1.1 parts per trillion
- San Pellegrino: 0.31 parts per trillion
Supporting Your Body’s Detoxification
Your liver has natural detoxification processes that can help remove some of these substances:
Eat Cruciferous Vegetables
Broccoli, cauliflower, and other cruciferous vegetables contain sulforaphane, which supports phase two liver detoxification. A large serving of lightly cooked broccoli provides meaningful amounts. If you don’t eat enough vegetables, sulforaphane supplements (around 50mg daily) are available.
Get Adequate Fiber
Fiber binds to certain toxins and helps eliminate them through the gut. Fruits, vegetables, and whole grains provide natural fiber.
Stay Hydrated with Clean Water
Adequate hydration supports all detoxification processes.
The Bottom Line
We don’t have smoking-gun proof that microplastics are destroying our health. But we do have:
- Microplastics in every human tissue examined
- Concerning correlations with cardiovascular disease, hormonal disruption, and reproductive problems
- Known harmful effects of associated chemicals (BPAs, phthalates, PFASs)
- Particles crossing our most protected biological barriers
- Regulatory action banning these substances from baby products
The precautionary approach seems reasonable: reduce exposure where you easily can, support your body’s natural detoxification, and don’t panic. You’re not going to eliminate microplastics from your life, but you can stop actively adding to the problem.
As Huberman puts it, this isn’t about being an extremist. It’s about being “a little bit more conscious about how they get into our body” and making simple swaps that often save money anyway.
The goal isn’t perfection. It’s progress.
References
- The Effects of Microplastics on Your Health & How to Reduce Them – Huberman Lab Podcast, featuring Dr. Andrew Huberman’s detailed analysis of microplastics research and practical reduction strategies
- What Role Does Airbnb Play in Housing Affordability, The Danger of Microplastics, and Raising American Kids in the UK – The Prof G Pod with Scott Galloway, discussing the regulatory and policy perspective on microplastics
- Marfella, R., et al. (2024). “Microplastics and Nanoplastics in Atheromas and Cardiovascular Events.” The New England Journal of Medicine.
- Yan, Z., et al. (2024). “Rapid Single Particle Chemical Imaging of Nanoplastics by SRS Microscopy.” Proceedings of the National Academy of Sciences.
- Carwile, J.L., et al. (2011). “Canned Soup Consumption and Urinary Bisphenol A: A Randomized Crossover Trial.” JAMA.
- Environmental Science & Technology (2021). Study on microplastics in stool samples of IBS patients.
- Consumer Reports (2020). Analysis of PFAS levels in carbonated water brands.
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