5HT: 5 Healthyish Things, a special microplastics edition

Soooo you’ve likely heard of microplastics by now. (And if you haven't yet, now you won’t be able to unhear it.) The tiny substance has gained notoriety everywhere, from New York Magazine to your local Instagram newsfeed.  

Why are these tiny particles suddenly gaining so much attention, and should you be paying attention? The short answer is: Yes. 

Microplastics' popularity is rising rapidly thanks to a recent surge in research about the substance and health experts are sounding the alarm about its potential impacts on human health. Recent studies have detected microplastics in organs like the heart and human testes (!), with some research suggesting a link between microplastics and issues like blood clots, reduced sperm quality, and higher stroke risk.

While it’s true these studies don’t necessarily show cause and effect (yet), they do add to a growing sludge pile of evidence about the potential damage these slippery substances can have on our health. It's worth noting that, while our focus here is on microplastics, other plastic-adjacent chemicals like phthalates, BPA/BPS, and PFAS are just as pervasive—and know when I use “microplastics” in this, I’m really talking about the whole category of plastic-related toxins.

I’ll admit I’ve been mostly microplastic-skeptical. Buuut I’ve been anti-plastic pilled hard, and now there’s no going back. In this special edition of 5HT (one topic, 10 parts!), I’m breaking down what I wish I had known sooner:

1. What microplastics are and where they’re hiding

2. How they get into your body (and your kids’ bodies!)

3. What we do and don’t know about the health risks

4. Practical ways to reduce exposure (and the ways I have already)

5. What needs to change in the future—and how you can help

You guessed it: Microplastics are teeny tiny pieces of plastic. More precisely, microplastics are defined as plastic particles smaller than five millimeters (or 0.2 inches) in diameter. That’s smaller than a typical vitamin tablet. 💊

There are two types of microplastics: primary and secondary.

• Primary microplastics are intentionally manufactured to be small. Think: Microbeads in your toothpaste or exfoliating scrubs, nylon fibers in your sports gear, and plastic pellets that get melted down to become your shopping bag.

• Meanwhile, secondary microplastics break off larger pieces of plastic from physical, chemical, or biological processes. Think: Paint chips from a dilapidated building, tire dust from your rebranded Teslas (?), or a plastic water bottle baking in the sun in the driveway.

According to a study published in Science, secondary microplastics (or macroplastic breakdown) are the biggest sources of microplastics. But you also find microplastics in paint, synthetic clothing (especially polyester, nylon, and recycled fibers), tires, plastic pellets (aka everything from Tupperware to plastic toys), and personal care products.

But wait—these aren’t the only places you’ll find microplastics. Researchers have found evidence of microplastics in fertilizers and even in beer. (Finally figured out what’s in beer bellies??) 🍺

Oh, and then there’s also nanoplastics, which are between 1-1,000 nanometers. These particles are supposedly even more harmful because their small size makes them harder to detect, and they can more easily penetrate biological tissues. When we talk about microplastics, we should consider nanoplastics part of the picture, too (I’m doing that here, at least). 

It’s all overwhelming and frankly feels inescapable. So, what does it actually mean for you? Like what happens when you ingest plastic? I’ve got you.

According to Harvard, “we eat, drink, and inhale tiny bits of plastic every day.” (!!) One study even estimates that Americans consume over 70,000 microplastic particles every year. Cringe. 😬

Let’s break down how microplastics sneak into our bodies:

• Ingestion: Think drinking from plastic bottles, eating from plastic-wrapped foods (e.g., your pre-packaged salad or plastic-wrapped meat), drinking from a plastic straw, eating from takeout containers, and sprinkling your table salt. 

• Inhalation: Think airborne particles from household dust (especially in homes with synthetic furniture and carpets), personal care products in plastic packaging (like spray-on deodorants or perfumes), industrial or construction settings when handling synthetic materials or paint, or, ya know, just breathing general air.  🤷

• Absorption: Think cosmetics (like foundation or mascara) and skincare products (like moisturizer or sunscreen). Worth saying this one's still up for debate. While some studies suggest nanoplastics are more likely to penetrate the skin (especially if there’s skin damage), skin is generally a protective barrier. We need more research to understand how/if microplastics can penetrate the skin, but let’s assume, sure, add them too.

As a result, and as mentioned, microplastics have been found in nearly every organ in the human body (and in dogs)! Studies have found the presence of microplastics everywhere from breast milk to heart tissue to placenta, you name it. 

One study even suggests that microplastics and nanoplastics can slip past the blood-brain barrier, the protective filter that keeps harmful stuff out of the brain. Yikes. Even worse, bottle-fed babies are supposedly swallowing millions of microplastics daily!

Many of these microplastics are found in human body parts for ”the first time” (hence why you feel like you’re hearing about it a lot lately). It certainly won’t be the last.

Some of the things we consume are deliberately made from plastic (think boba tea, which is a shame because I low-key love it and now… will never drink it again). However, much exposure comes from macroplastics breaking down and infiltrating our natural environment.

Researchers have detected plastic in soils, water, crops, ocean floor, and, yeah, even air. These findings impact the food we eat, the water we drink, and the oxygen we breathe.

Microplastics have been found in the Pyrenees mountains (likely carried by rain or snowfall), in 93% of the bottled water samples worldwide, and in 267 wildlife species.

Some plastic pollution in the environment is obvious—like bottles accumulating in oceans, creating garbage patches. But some plastic pollution is less obvious. 

For example, tire dust is one of the top five sources of ocean plastic pollution. In 2016, Pew Charitable Trust found that 1 million tons of tire dust ended up in the oceans—or roughly 9% of all the plastic that made its way there that year. That’s wild—and wildly concerning.

(Interestingly, AI and machine learning are helping us detect microplastics in water. One recent innovation from a Canadian research team can identify nanoplastics in water by analyzing images in milliseconds.)

The accumulation of microplastics in the environment is beginning to disrupt food chains (especially marine life) and interfere with vital natural processes—making it crucial to push for stronger regulations and sustainable solutions.

Brand new research shows microplastics are getting in the way of plants' photosynthesis, which could have major implications for the global food supply. Research also indicates that ingesting microplastics harms bees and could hinder agricultural production. Then, there are reports of microplastics hurting soil health, which hurts food crops.

Point is: They’re causing all kinds of problems.

Microplastics aren't just out there in the environment. Unfortunately, they shed from the everyday stuff we use. Synthetic clothes, like polyester and nylon, release plastic fibers when you wash them. Even "recycled" fabrics may shed more microplastics. 

I’ll admit I’ve been buying and using the same boxerjock underwear from Under Armour for, I don’t know, most of my life. I typically don’t replace them for years, wash them every single time (duh), and 😬 they’re made of 90% polyester and 10% elastane. I threw them all out and replaced them with these Woolly 100% Merino wool boxer briefs (really digging this brand and love the product).

The fashion industry is generally an overlooked (but major) contributor to plastic leakage. Data tells us synthetic fibers account for 69% of textile production, and that number is projected to increase to 73% by 2030. 

While most brands aren’t budging, a few are starting to shift—Dressmann, Esprit, Puma, Reformation, and United Colors of Benetton—have all expressed interest in reducing or ditching synthetics. In particular, Hugo Boss is taking the boss route and plans to eliminate polyester and polyamide by 2030. I expect this will accelerate tremendously (but only if we choose differently and demand it).

It's also not just the clothes we wear. It’s in everyday items we use to cook, clean, and care for ourselves. Personal care products with microbeads shed microplastics whenever they’re used or washed. Laundry detergents containing microplastics or synthetic ingredients release these particles into the environment. Plastic containers used for food storage can release microplastics, especially when heated.

This stuff is just so pervasive (like confetti after a kid’s birthday party)—even your plastic-based tea bags shed tons of particles when steeped in hot water, and contacts flushed down the toilet add microplastics to waterways. 

But brands are paying attention (and filling in a gap), so get ready for “Plastic-Free” and “Toxin-Free” to be some of the biggest product claims.

Good question.

While the Clean Water Act and Safe Drinking Water Act regulate pollutants in water, microplastics are not yet included. The Environmental Protection Agency (EPA) also regulates chemicals in consumer products and air pollutants like carbon monoxide and sulfur dioxide—but microplastics are still left out of these (and most) regulations.

One exception is good ‘ol California, which has been a leader in regulating plastic pollution in the US. In 2015, they banned microplastic beads in personal care products. In 2022, they adopted a Statewide Microplastics Strategy with action items and research priorities to reduce microplastic pollution. And, just last month, they proposed a new bill (AB 823) that builds upon the 2015 law.

Why are moves not being made elsewhere? Some call out how lobbying efforts by the plastics industry have stopped the US from more widely tackling plastic pollution, and, hey, even the current administration has moved us back to plastic straws (though honestly, the paper ones really sucked). 

Of course, the EU is taking microplastics more seriously. In 2023, they issued a restriction on deliberately inputting microplastics into consumer products, targeting items like glitter, facial scrubs, air fresheners, horticultural products, and even some medical devices. This move is part of the EU's larger plastics strategy, which aims to change how plastic products are made, used, and recycled across the EU.

Will we see regulation across the US? I sure hope so. Again, political pressure will have to come from constituent demand. For now, there are organizations trying to do what the government is not. 

One example is anti-plastic heroes Light Labs (shout out to Nick Mares) and Plasticlist, an independent research organization we’ve mentioned in 5HT before that moved to highlight the issue by testing 312 food items in the San Francisco Bay Area for various plastic-related chemicals—and released the results publicly. 🙌 They were disconcerting, to say the least, and really got the conversation going.

Here’s my take after months of research: Most studies point to clear reasons to be concerned about microplastics and human health—even if we don’t have 100% conclusive proof yet.

Much of what we know comes from animal studies or lab research, where microplastics have been shown to cause inflammation, mess with hormones, and trigger oxidative stress—obviously, none sound good. We have never been sicker and have never gotten cancer and other vicious diseases sooner. It’s hard to believe eating and breathing plastic all day is fine—and as the science catches up, it’s becoming clearer that it’s not.

What really shifted my thinking, in particular, was a recent study (highlighted by the awesome Eric Topol) that found microplastics not only in the brain—but at concentrations 7 to 30 times higher than in other organs like the liver and kidneys. 

The key thing to me was people with dementia, including Alzheimer’s, had way more microplastics in their brains than people without. That correlation—especially on such a personal issue (my mother has Alzheimer’s, and I’m pretty obsessed with avoiding it)—makes microplastics impossible to ignore.

We don’t know the full picture yet—but the pieces we do have are already enough to raise serious red flags. And already enough that I’ve been taking serious action for myself and my family.

Here are all the initial, relatively accessible ways to reduce microplastic exposure that me and my family has taken and that we recommend:  

1. Drink water from glass bottles (we switched to Mountain Valley Spring Water at home) and use metal straws (I use these with my Yeti). 

2. Switch to non-toxic cookware from non-stick to avoid microplastics leaching into your food. (We literally threw out everything that wasn’t cast-iron or stainless steel in our kitchen and bought Caraway’s microplastic-free bundle. My wife made me buy them in Terracotta 🙄 People also say great things about Made In). At the very least, replace your pans if they’ve got scratches—a new study found that a single scratch on a pan can release up to 9,000 microplastic particles.

3. Ditch the plastic-wrapped food at the grocery store if you can. (For meat, go for cuts from the butcher, not pre-wrapped packs, and for veggies, pick fresh over pre-cut.) Believe it or not, Plasticlist showed grass-fed beef as one of the biggest offenders. (Is nothing sacred?!)

4. Use ceramic or stainless steel dishware when you sit down to eat. We actually switched all of our kids' stuff into these stainless steel plates, bowls, and cups. Yes, it kind of looks like a prison. An adorable little plastic-free kiddo prison.

5. Store food in glass or stainless steel instead of Tupperware (we’re using Caraway for this, too). Also, switch to beeswax wraps instead of plastic wrap.

6. Choose clothing made from natural materials instead of synthetic fibers like Merino wool, organic cotton, and hemp (fellow men worried about their testes, I switched my boxer briefs to Woolly as mentioned. I’ve also gone hard on Unbound Merino tees).

7. Swap out your microfiber rags for reusable (and degradable) paper towels, use bamboo or stainless steel scrubbers, and choose natural, non-toxic cleaning products (we’ve been trying Blueland and Branch Basics products in our house).

8. Buy rugs that aren't made of crap. My wife actually started and runs an amazing DTC rug company called Loomy Home that only makes natural, non-toxic rugs and pillows. They’re the only ones we have at home!

9. Invest in air purifiers to remove microplastics from the air (!). We have a Coway Airmega in every bedroom. I’ve also been very tempted by the Jaspr Air Purifier.

10. Obviously, never microwave in plastic containers.

Some advanced recommendations we're thinking about implementing next:

11. Install a water filter to remove microplastics and other impurities in your tap water (reverse osmosis is best, but carbon filters are okay, too.) I’ve heard good things about this system from friends.

12. Cut down on microfiber pollution using a laundry bag (like a Guppyfriend bag) or a laundry ball (like a Cora Ball), and use the cold setting a lot. (There mayyy be some benefit to switching to laundry detergent sheets, but according to Wirecutter, it’s debatable.)

13. Switch to a stainless steel or BPA-free coffee maker. (While we love our Ninja from Costco, we’re considering making the switch to AeroPress for our morning ritual.) The same goes for tea—ditch the tea bags and use stainless steel filters.

Oh—and tragic news, glitter is literally (like definitionally) microplastics. So, bummer.

Okay, so now that we’re all spiraling about the plastics in our bloodstreams, there is some good news. Some companies are actually doing something about this mess. 

Here’s my growing list of brands fighting the good fight to reduce microplastics exposure—and worth supporting (and following).

Are we too late to stop microplastic’s potentially harmless effects? I don’t think so. But I do believe this is a pivotal moment where we can turn the tide (and hopefully not drag a garbage island with it.) 💩🌊

People are increasingly aware of the microplastic problem—over four in five people today express concern about the presence of microplastics, according to a 2024 survey. That said, it’s still a relatively new concern. Even at Expo West this year, “non-plastic” is nowhere near as popular as “sugar-free.” To me, though, it seems fairly obvious this will be the next mega health trend, maybe even just the next consumer trend more broadly.

One of the best ways to protect ourselves is to adjust our habits: Avoid plastic and support brands that offer sustainable alternatives. From there, we can advocate for change at the brand level and with lawmakers.

Keep an eye on upcoming regulations and make your voice heard. Write to your elected officials to support bans on microbeads and single-use plastics. For instance, in Florida (where I sheepishly admit I grew up), there’s a new proposal targeting microplastics, among other harmful pollutants. You can also write to companies you love and tell them how much more you’d love ‘em if they ditched synthetic textiles. 

And, of course, ultimately keep yourself aware of what’s happening (by, ya know, subscribing to newsletters like 5HT that shares them.) 🙃 As more people, brands, and lawmakers pay attention, I’m bullish change is coming, and now’s the time we clean up our act. ✊