5 ways to reduce the microplastics in your body — as study finds a spoonful in our brains
On the heels of a shocking new study that found our brains contain about a spoonful of microplastics, experts say there are a few ways to limit exposure and consumption of these dangerous specks.
Previous research suggested that humans consume a credit card’s worth of plastic every week on average, and the pesky particles — which are less than 5 millimeters long — have been found in the oceans and clouds.
Microplastics have also been detected in various parts of the body, including the lungs, liver, kidneys, placenta, blood, semen and even breast milk, though levels found in the brain are much higher than other organs or bodily fluids.
While the full health impact of microplastics remains uncertain, studies suggest they can damage cells, trigger inflammation, disrupt organ function and alter immune responses. Exposure to these tiny particles has also been linked to an increased risk of heart attack and stroke as well as some cancers.
Tiny — and, experts say, very, very expensive. According to one study, microplastics found in the US food and water supply that contain “forever chemicals” are contributing to a quarter of a trillion dollar a year health crisis.
Though microplastics may be nearly impossible to completely avoid, experts say there are steps you can take to limit your exposure.
1. Don’t drink from plastic water bottles
According to industry data, bottled water was America’s favorite packaged drink last year, with 16.2 billion gallons consumed, a 2% increase from 2023.
And while hydration is a cornerstone of health, water packaging can sabotage it.
In a recent scientific paper, physicians reported that switching from bottled water to filtered tap water could cut microplastic intake by about 90% — from 90,000 to 4,000 particles each year.
Microplastic exposure from plastic water bottles occurs when particles break off from the bottle’s inner surface and enter the water, particularly when the bottle is squeezed or exposed to heat.
Experts recommend using a stainless steel reusable water bottle with filtered water to reduce microplastic consumption.
2. Choose the right tea bags
A 2019 Canadian study revealed that steeping a single plastic tea bag at brewing temperature — 203 degrees Fahrenheit — releases about 11.6 billion microplastics and 3.1 billion nanoplastics into each cup.
“We think that it is a lot when compared to other foods that contain microplastics,” researcher Nathalie Tufenkji at McGill University in Quebec, told the New Scientist. “Table salt, which has a relatively high microplastic content, has been reported to contain approximately 0.005 micrograms plastic per gram salt. A cup of tea contains thousands of times greater mass of plastic, at 16 micrograms per cup.”
To avoid the steep (pun intended) health consequences of consuming microplastics, experts recommend purchasing tea in paper bags or as loose-leaf.
3. Boil and filter tap water
In many cultures, boiling water before drinking it is an ancient custom and/or necessary for survival, and research suggests that when it comes to microplastics, the intervention could be just as critical.
A 2024 study found that boiling water can quickly and effectively rid home drinking supplies of microplastics.
Researchers found that boiling and filtering tap water could reduce the presence of microplastics (and nanoplastics) in water by nearly 90%.
How does it work? As the water temperature rises, the limescale — that chalky residue left in water kettles — interferes with the plastics, absorbing them and removing them out of the water.
Depending on how hard or soft your water supply is, some plastic could also wind up encrusted within bits of the mineral deposit, which would then float to the surface.
Over time, that crust can simply be scrubbed clean. Alternatively, post boiling, water can be filtered — through a household coffee filter, for example — to eliminate floaters, known as incrustants.
Some home filtration systems can remove the unwanted gunk but are cost-prohibitive, leading researchers to find more accessible ways to dramatically reduce microplastic consumption.
4. Don’t use plastic cutting boards
Research has found plastic cutting boards to be a potentially serious source of microplastics in human food. The research team theorized that those who use a plastic cutting board are exposed to millions of plastic particles due to the repeated strike of the knife.
They estimated that, per year, using a polypropylene chopping board equated to consuming 49.5 g of microplastics while using a polyethylene chopping board equated to 7.4–50.7 g.
Aside from reducing exposure to microplastics, experts say wood and metal cutting boards are more durable, sustainable and easier to clean
5. Never microwave plastic containers
Research has shown that microwaving plastic food containers can release massive numbers of plastic particles — in some cases, more than 2 billion nanoplastics and 4 million microplastics per square centimeter of container within 3 min of microwave heating.
Polyethylene-based food pouches released more particles than polypropylene-based plastic containers.
Researchers found that refrigeration and room temperature storage of these containers over the course of six months can also release millions to billions of microplastics and nanoplastics.
Recommendations for limiting microplastic exposure include not storing food in plastic — opt for glass or stainless steel containers instead — and limiting consumption of canned and ultraprocessed foods.
