Many recent headlines have raised concerns about humans ingesting tiny plastic particles and what havoc these microplastics might be wreaking.

Because plastic is a relatively new material—the first fully synthetic plastic was invented in 1907—scientists are just starting to understand their impact on human health. That said, there is clear evidence microplastics are being found in our bodies. “Our bodies weren’t historically exposed to plastic like they are now,” says Robert Kachko, ND, LAc, Director of Integrative Health at the Atria Health and Research Institute. “Plastic is a man-made substance that our bodies haven’t quite learned to deal with.”

At this point, microplastics are so widespread that it’s impossible to avoid them completely. But there are steps you can take to protect yourself and your family. Here’s what you need to know about plastics and how to reduce your exposure.

What are microplastics?

Microplastics are typically defined as pieces up to 5 millimeters long while nanoplastics are less than 1 micrometer long—too small to be seen without a microscope.

Most microplastics come from objects that break down over time and leave tiny fragments in their wake. Others come from objects that don’t seem like they would contain plastic, including tea bags, makeup, clothing made from synthetic fibers, paint, and toothpaste.

How do microplastics get into our bodies?

Microplastics are ubiquitous and they enter humans’ bodies in a number of ways. Ingestion appears to be the most common, as microplastics can be found in many foods and beverages, including drinking water, seafood, salt, meat, and packaged foods.

We also inhale microplastics from household dust, fragments from plastic such as teflon cookware, and in indoor and outdoor air pollution.

Scientists are still studying whether and how microplastics penetrate our skin, and some research also indicates that humans may absorb plastics from personal care products such as sunscreen, lotion, and cosmetics, and from clothing.

Once inside the body, microplastics can travel quite far. Plastics have been found in human blood, lung tissue, placenta, lymph nodes, hearts, brains, breastmilk, urine, stool, and semen. This widespread distribution indicates that these particles can cross biological barriers and reach sensitive organs.

Microplastics and human health: what we know

Most of the evidence about plastics comes from studies in animals and cells. This non-human research has found microplastics may lead to oxidative stress, inflammation, weakening of the immune system, impaired lung, gut, and metabolic function, neurological problems, reproductive issues, increased cancer risk, and more.

But these effects don’t necessarily translate to humans. Because plastics are everywhere, it’s been difficult for researchers to establish that microplastics are directly causing any human health condition. Research has also been complicated because there are not yet standardized methods for identifying or quantifying plastics, and many plastic fragments are so small they’re tough to track.

Still, some scientists have started to find worrisome signs. A recent review of microplastics studies by researchers at the University of California, San Francisco, concluded that microplastics are “suspected” to harm human reproductive, digestive, and respiratory health, and that they have a possible link to colon and lung cancer. A 2024 study published in the New England Journal of Medicine found that people with microplastic in the plaques of their arteries were more likely to have a heart attack, stroke, or die more than 2 years after having the plaque removed. Other small studies have linked plastics to heart disease, inflammatory bowel disease, dementia, and liver disease.

There is also substantial evidence that some chemicals in plastics can be harmful to humans. These include phthalates and bisphenol A or BPA, which disrupt hormone functioning, and PFAS or “forever chemicals,” which have been labeled as cancerous or likely cancerous.

While more research is underway, Kachko says there is enough evidence that he recommends taking microplastics seriously. And while there are consumer tests available that claim to measure your microplastic levels, Kachko notes they have not been validated—and there’s similarly no vetted way to remove microplastics from your body. “We don’t want to create anxiety. Getting a number isn’t helpful if there isn’t an intervention we can do to lower that number,” he says.

Instead, focus on what you can control, says Kachko. Read on.

How to limit exposure to microplastics

1. Avoid single-use plastic, including bottled water.

Research has found a significant amount of microplastics in plastic bottled water, so it’s best to stick with reusable steel or glass.

If you order takeout, remove it from the container right away, and definitely do not reuse that container for your lunch the next day (or week), as wear and tear can make plastic shed more.

2. Don’t store your food in plastic, and definitely don’t heat it.

It’s well established that heat—including from the sun, the dishwasher, and a microwave—will cause even more plastic to leach into your food. Kachko recommends storing food in glass, steel, or ceramic, and washing any plastic items by hand.

3. Check your tea bags.

Studies have found plastic in many tea bags. Loose tea is the safest bet, with paper tea bags coming in second, according to experts.

4. Avoid foods sold in plastic wrappers.

If food, including meat and fresh produce, is wrapped in plastic, remove the packaging promptly and store the food in glass or paper instead. Minimally processed food is also less likely to have plastic accumulating in it before it reaches you.

5. Filter your water.

Research has shown that water filtration can remove many contaminants and plastics from tap water. It’s important to choose the right filter for your water, says Kachko. You can check with your municipality to learn about your local water quality, use a tool like the Environmental Working Group’s (EWG) tap water database, or order an at-home test kit, such as SimpleLab, says Kachko.

Reverse osmosis is the most thorough filtration method, and carbon-based filters are also effective, Kachko recommends filters that are National Sanitation Foundation/American National Standards Institute (NSF/ANSI) certified, which means they have been rigorously tested.

Kachko’s recommended filter brands are:

• APEC
• Waterdrop
• Aquasana (whole house system)
• Springwell (whole house system)

6. Filter your air.

Dust is a meaningful source of airborne microplastics, so filtering the air in your home can reduce exposure. You’ll want a device with a HEPA filter. HEPA stands for “high efficiency particulate air” and these filters remove 99.7% of particles with 0.3 microns in diameter, which is the hardest size to capture.

Kachko recommends Austin Air and IQAir and says you should pay attention to the size of the room you’re putting it in. Larger rooms require different filters than smaller ones.

7. Avoid plastic in the kitchen.

Avoid nonstick cookware, plastic cooking utensils, and plastic cutting boards. Wood cutting boards are better for your knives, while glass and stainless steel cutting boards are also good alternatives.

The bottom line, as the science continues to emerge, is to limit your exposure to plastic when possible—while not panicking about it. “Start with the changes that feel most doable for you,” Kachko says.