Microplastics: What You Need to Know

By Robert Duhaney, MD

In recent years, concerns about microplastics and plastic-related chemicals like PFAS (aka forever chemicals) have grown louder—and for good reason. These substances are now found virtually everywhere: in our food, water, air, and even in human tissue. But with all the headlines and hype, how much should we really worry? More importantly, what can we do about it? Let’s break it down in a practical and balanced way.

What Are Microplastics and Why Do They Matter?

Microplastics are tiny plastic particles—less than 5 millimeters in size—that come from the breakdown of larger plastic items like bottles, packaging, or synthetic clothing. Even smaller nanoplastics are less than one micrometer across and may be able to enter tissues and organs. Plastics are durable, lightweight, and widely used, but as they degrade, they release these microscopic fragments into the environment. They’ve been found in the air we breathe, the food we eat, and the water we drink.

At the same time, certain chemicals used in plastics, including BPA (bisphenol A), PFAS (per- and polyfluoroalkyl substances), and phthalates, are under scrutiny for their potential to interfere with hormones (what is often termed, "endocrine disruption") and contribute to health conditions.

Where Do We Encounter Microplastics?

Here are the main ways we’re exposed:

• Inhalation: Tiny plastic fibers from clothing, upholstery, or dust can be inhaled—especially indoors.

• Ingestion: Microplastics are present in seafood (especially shellfish), table salt, tap and bottled water, and even produce.

• Everyday items: Heating food in plastic containers, using certain cosmetics or personal care products, and drinking from plastic bottles can increase exposure to plastic-related chemicals.

  
  

Are They Harmful?

This is where things get nuanced.

While microplastics and associated chemicals have been detected in human tissues, including lungs, liver, and even the placenta, much of the current research is early-stage. Some studies suggest links to inflammation, hormone disruption, fertility issues, and cardiovascular disease—but it’s important to know that most of these findings show associations, not proven cause-and-effect. That said, there’s little to no evidence that any of these substances offer a health benefit—and the possibility of harm, especially over time, is worth taking seriously.

What Can You Do to Reduce Exposure?

The goal isn’t to eliminate all plastic exposure—because in today’s world, that’s nearly impossible. Instead, the focus should be on minimizing exposure where it matters most.

Here’s a practical framework:

1. Focus on Food and Water

• Use glass or stainless-steel containers instead of plastic for storing or heating food.

• Avoid microwaving in plastic or using single-use plastic utensils.

• Install a reverse osmosis (RO) water filter at your kitchen sink if feasible—this is one of the most effective ways to reduce contaminants, including PFAS.

2. Be Selective with Household Products

• Choose BPA-free products, but note that alternatives like BPS and BPF may not be much better.

• Limit use of non-stick cookware, opting for stainless steel or cast iron instead.

• Consider using HEPA filters in your home or vacuum to reduce airborne microplastics, especially if you have synthetic carpeting.

3. Rethink Personal Care

• Choose unscented or fragrance-free shampoos, lotions, and soaps.

• Look for brands that avoid phthalates and other plasticizing agents.

4. Don’t Chase Perfection

• You don’t need to throw out everything plastic in your home.

• Instead, aim for the “low-hanging fruit”—simple swaps and habits that reduce exposure without disrupting your life.

• Small, sustainable steps matter more than an all-or-nothing approach.

  
  

The Bottom Line

While we’re still learning about the long-term health impacts of microplastics and plastic-related chemicals, the current evidence points to a “no known benefit, possible harm” scenario. That makes it reasonable—and wise—to take practical steps to reduce exposure, especially in the areas that matter most.

Think of it as long-term risk reduction, not emergency-level panic.

Much of the framework and insight in this article is inspired by the thoughtful research and approach of Dr. Peter Attia and his team. For those wanting a deep dive, his work is well worth exploring. You can find it here.

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