Should we be worried about microplastics?

Sometimes it can feel like no matter where we look, environmental “toxins” are present with the potential to destroy our health. From pesticides on fresh produce, harmful additives in packaged foods, heavy metals in drinking water, and “endocrine disruptors” in skin care to chemical particles in our homes, noxious gases in our cars and now microplastics present everywhere from our drinking water to our oceans, soil, air and subsequently inside our bodies.

What are Microplastics?

Microplastics are small pieces of plastic (<5mm in length) which occur in our environment because of plastic pollution. They are present in multiple products, from plastic bags and food containers to synthetic clothing and cosmetics. Microplastics are not biodegradable so once they enter the environment they accumulate and persist.

Where are microplastics found in the human body?

Everywhere scientists look, they are now finding the accumulation of plastic throughout our bodies including in our brain, blood, lungs, liver, reproductive fluids, the placenta, breast milk, and within artery plaque.^1-8
Although research into the effects of body accumulated plastic is in its initial stages, limited evidence suggests that in tissues where microplastics accumulate, potential effects may include triggering of inflammation, formation of free radicals, DNA damage, cellular senescence, and hormone disruption.⁹

The Brain
A recent study published in Nature Medicine revealed that up to 7g of plastic may accumulate in our brains over time.¹ In this study, the most common plastic found in the brain was polyethylene (PE), the plastic used in food packaging, grocery bags, and disposable containers.
The researchers compared their results to older brain samples (1997–2013) finding that older samples contained significantly lower levels of microplastics, confirming that human exposure to plastic has dramatically increased in recent decades.
Artery Plaque
Another 2024 study examined arterial plaque accumulated in the arteries leading to the brain from 304 cardiac patients, finding the presence of microplastics in over 50% of patients.⁸ The patients with microplastics in arterial plaque had a 4.5% increased risk of dying from heart attack, stroke and death from any cause.⁸
Digestive Tract
There is also evidence to suggest that microplastics may cause disruption to the protective mucus layer in our digestive tract, potentially contributing to the increased risk of early-onset (<50 years) colorectal cancer.¹⁰
What should we do about it?
It is easy to feel overwhelmed by this information however, there are several actions we can take to reduce our exposure to microplastics. See below for my list of suggestions and choose one or two that are possible for you. Chances are you are already ticking multiple boxes so just continue to add what you can as your time and budget allows.

• Consider investing in an air purifier with Hepa filter to remove microplastics and other contaminants from indoor air.
• Vacuum often with a vacuum fitted with a Hepa filter. Regular vacuuming can help remove microplastics and reduce buildup of harmful particles on floors and surfaces.
• Ensure you fill your washing machine before running the cycle to minimise excess abrasion of fabrics which can shed microplastics.
• Choose bamboo, cotton or woollen fibre clothing and textiles vs synthetic (polyester, nylon, acrylic) where possible. Synthetic materials can release microplastics which can then be absorbed by our skin, especially when exercising.
• Avoid personal care products (e.g., exfoliants) containing microbeads and select those with natural ingredients e.g., coffee grounds, sea salt crystals.
• Choose low-toxin make-up. Read the ingredients list and avoid products containing polyethylene, acrylates polymers, and others to identify products with microplastics.
• Reduce single-use plastics where possible e.g., take your own re-useable shopping bags, put fresh produce in reuseable bags, refuse plastic straws, bottled water and take-away containers, cover leftovers with a cloth wrap or bees wax wrap, shop at the local farmer’s market.
• Swap reusable plastic food storage containers for glass as your budget allows. Look for glass containers that also have glass lids if possible. If you cannot find glass lids, avoid filling the containers to the top so that the food does not contact the plastic lid.
• If you do need to store food in a plastic container, ensure you do not fill it until the food has cooled completely.
• Avoid wrapping/storing fresh produce in plastic and always wash produce before consuming.
• Always microwave food in microwave safe glass containers with a silicon lid, never ever plastic, even if labelled microwave safe.
• Use reuseable stainless steel or bamboo cutlery when eating on the go.
• Use stainless steel lunch boxes and invest in bees wax wraps or other suitable reuseable snack wraps/pouches/pockets for taking food on the go.
• Use silicone moulds to freeze small portions of food and silicone pouches or purpose made cloth bags to store fresh produce in the fridge. Avoid heating silicone.
• Drink filtered tap water and avoid all beverages in plastic bottles.
• Invest in a stainless steel leakproof water bottle with a stainless steel or silicone straw.
• Use glass or stainless-steel baby bottles and sippy cups with silicon nipples.
• Use reuseable stainless steel or glass coffee cups, ideally ones which do not have plastic where the liquid touches.
• Throw out your plastic chopping boards and swap for solid wood.
• Avoid using non-stick (Teflon) pans and cooking appliances e.g., air-fryers, rice cookers, kettles, slow cookers etc. Swap for stainless steel, cast iron or ceramic where practical.
• Avoid blending hot liquids/foods in plastic blenders or food processors. Alternatively invest in a stainless-steel container where possible.
• Avoid highly processed foods; less processing means less exposure to microplastics. Instead choose local, seasonal whole foods where possible.
• Reduce/avoid seafood consumption as sadly marine creatures consume and accumulate microplastics from our oceans.
• Avoid canned foods and soft drinks in cans as the inside of the cans are coated with plastic, either BPA, BPS, or phthalates. Choose food and beverages in glass jars/bottles where possible.
• Consume a high fibre plant-rich diet (legumes, whole grains, fruits, vegetables, nuts, and seeds) to ensure regular bowel movements as dietary fibre can help us efficiently excrete harmful microplastics via the digestive tract.
• Eat berries daily – a study showed that consuming berries can block the attachment of microplastic to receptors in the reproductive organs.¹¹
• Regularly consume broccoli sprouts and/or half cup/day cruciferous vegetables (broccoli, cauliflower, cabbage, kale, Brussell sprouts) containing sulforaphane (detoxifier) to assist the body with detoxification of plastics via the liver.
• Undertake regular physical activity, particularly practices which induce sweating e.g., running, sauna, hot yoga to enhance excretion of harmful compounds via sweat.
• Drink filtered tap water and avoid all beverages in plastic bottles.
• Invest in a stainless steel leakproof water bottle with a stainless steel or silicone straw.
• Use glass or stainless-steel baby bottles and sippy cups with silicon nipples.
• Use reuseable stainless steel or glass coffee cups, ideally ones which do not have plastic where the liquid touches.
• Throw out your plastic chopping boards and swap for solid wood.
• Avoid using non-stick (Teflon) pans and cooking appliances e.g., air-fryers, rice cookers, kettles, slow cookers etc. Swap for stainless steel, cast iron or ceramic where practical.
• Avoid blending hot liquids/foods in plastic blenders or food processors. Alternatively invest in a stainless-steel container where possible.
• Avoid highly processed foods; less processing means less exposure to microplastics. Instead choose local, seasonal whole foods where possible.
• Reduce/avoid seafood consumption as sadly marine creatures consume and accumulate microplastics from our oceans.
• Avoid canned foods and soft drinks in cans as the inside of the cans are coated with plastic, either BPA, BPS, or phthalates. Choose food and beverages in glass jars/bottles where possible.
• Consume a high fibre plant-rich diet (legumes, whole grains, fruits, vegetables, nuts, and seeds) to ensure regular bowel movements as dietary fibre can help us efficiently excrete harmful microplastics via the digestive tract.
• Eat berries daily – a study showed that consuming berries can block the attachment of microplastic to receptors in the reproductive organs.¹¹
• Regularly consume broccoli sprouts and/or half cup/day cruciferous vegetables (broccoli, cauliflower, cabbage, kale, Brussell sprouts) containing sulforaphane (detoxifier) to assist the body with detoxification of plastics via the liver.
• Undertake regular physical activity, particularly practices which induce sweating e.g., running, sauna, hot yoga to enhance excretion of harmful compounds via sweat.

References

1. Nihart A.J., Garcia, M.A., El Hayek, E. et al.Bioaccumulation of microplastics in decedent human brains. Nat Med31, 1114–1119 (2025)
2. Leslie HA, van Velzen MJM, Brandsma SH, Vethaak AD, Garcia-Vallejo JJ, Lamoree MH. Discovery and quantification of plastic particle pollution in human blood. Environ Int. 2022;163:107199
3. Jenner LC, Rotchell JM, Bennett RT, Cowen M, Tentzeris V, Sadofsky LR. Detection of microplastics in human lung tissue using uFTIR spectroscopy. Sci Total Environ. 2022;831:154907
4. Horvatits T, et al. Microplastics detected in cirrhotic liver tissue, eBioMedicine, Volume 82, 2022,104147, ISSN 2352-3964
5. Gomez-Sanchez E., et al. Unveiling the Hidden Danger: Detection and characterisation of microplastics in human follicular and seminal fluids. Human Reproduction. (2025) (Not yet published)
6. Ragusa A., et al. Plasticenta: First evidence of microplastics in human placenta. Environ Int. 2021 Jan;146:106274. PMID: 33395930
7. Sara Luck, A et al. Detection of Microplastics in Human Breast Milk and Its Association with Changes in Human Milk Bacterial Microbiota. Journal of Clinical Medicine, 2024 13(14), 4029
8. Marfella R, Prattichizzo F, Sardu C, et al. Microplastics and nanoplastics in atheromas and cardiovascular events. N Engl J Med. 2024;390(10):900-910.
9. Yee MS, et al. Impact of Microplastics and Nanoplastics on Human Health. Nanomaterials (Basel). 2021 Feb 16;11(2):496. PMID: 33669327
10. Li S, Keenan JI, Shaw IC, Frizelle FA. Could Microplastics Be a Driver for Early Onset Colorectal Cancer? Cancers (Basel). 2023 Jun 24;15(13):3323. PMID: 37444433
11. Zhang J, et al. Exploring the potential protective role of anthocyanins in mitigating micro/nanoplastic-induced reproductive toxicity: A steroid receptor perspective. J Pharm Anal. 2025 Feb;15(2):101148. PMID: 39925697.