How much plastic do humans ingest weekly, and have estimates changed?

Initial estimates suggested humans ingest a credit card's worth of microplastics and nanoplastics weekly. However, a more recent analysis, using improved imaging techniques, vastly reduced this estimate, suggesting it would take approximately 23,000 years to reach that amount.

Which human organs and tissues have microplastics and nanoplastics been found in?

Microplastics and nanoplastics have been found in virtually every human tissue examined, including the brain, testes (crossing the blood-testicular barrier), follicles (crossing the blood-follicular barrier), placenta, lower lungs, bloodstream, and liver.

What are some major sources of microplastic exposure from food and beverages?

Major sources include bottled water (with up to 400,000 particles per liter), sea salt, linings of canned soups, and paper cups used for hot liquids. Carbonated mineral waters can also contain 'forever chemicals' (PFAS).

How do BPAs, BPS, and phthalates, often associated with microplastics, affect human health?

BPAs, BPS, and phthalates are endocrine disruptors that can mimic or block estrogen and androgen (testosterone) receptors, interfering with hormone pathways. Phthalates have been linked to decreased testosterone levels and reproductive issues, including reduced sperm counts and motility.

Can microplastics and nanoplastics contribute to cardiovascular disease?

Yes, a 2024 study found polyethylene microplastics detected in carotid artery plaques of patients, with electron microscopy revealing jagged foreign particles within these plaques, suggesting a potential contribution to arterial occlusion.

What measures can be taken to enhance the body's detoxification and excretion of microplastic-associated chemicals?

Increasing intake of sulforaphane (found in cruciferous vegetables like broccoli and cauliflower) can enhance Phase 2 liver detoxification. Ensuring sufficient dietary fiber can aid in the excretion of lipophilic molecules via the bowel. Deliberate heat exposure and sweating may also help remove endocrine disruptors.

How can daily routines and product choices reduce microplastic exposure beyond water and food?

Avoid non-stick pans, using cast iron or ceramic cookware instead. Reduce buying new clothing and reuse existing garments to lessen microfiber shedding. Opt for tooth tablets in glass jars over toothpaste in plastic tubes, and choose electronic receipts or wear gloves when handling paper receipts.

What are the concerns regarding microplastics and neurodevelopmental disorders like autism and ADHD?

While animal studies show neurotoxicity and disruption of neuronal enzymatic pathways, current human correlative data are weak. It is too early to conclude a causal role for microplastics in autism or ADHD, but their presence in developing fetuses raises significant concern.

Is it possible to completely eliminate microplastics from our lives?

No, it is not reasonable to expect to eliminate plastics entirely given their pervasive industrial uses and presence across various environments, including potentially outer space. The goal is to limit exposure and buffer against bioaccumulation to protect health.

Key Moments

The Effects of Microplastics on Your Health

Andrew Huberman

Science & Technology4 min read97 min video

Oct 21, 2024|252,577 views|7,600|1,227

andrew huberman huberman lab podcast huberman podcast dr. andrew huberman neuroscience huberman lab andrew huberman podcast the huberman lab podcast science podcast Microplastics Microplastics & Nanoplastics Microplastics in Human Tissues

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Key Moments

TL;DR

Microplastics are widespread in the body; reduce exposure via water bottles, canned goods, and clothing.

Key Insights

Microplastics, ranging from micron to millimeter sizes, and smaller nanoplastics are pervasive in the environment and have been found in human tissues, including the brain, testes, and placenta.

While direct causal links to specific human diseases are still being established, correlative data suggest potential associations with issues like irritable bowel syndrome, reproductive health problems (reduced testosterone and sperm counts), and cardiovascular disease.

Key sources of exposure include bottled water, the lining of canned foods, sea salt, paper cups for hot beverages, synthetic textiles, and even receipts.

Reducing exposure involves practical strategies such as avoiding plastic water bottles (opting for glass or stainless steel), choosing non-marine salt, and opting for fresh foods over canned options.

Enhancing the body's ability to excrete or process these substances may involve increasing intake of cruciferous vegetables (like broccoli) for sulforaphane, ensuring adequate dietary fiber, and promoting sweating through heat exposure.

The field of microplastic research is rapidly evolving with improved detection methods, highlighting the need for ongoing investigation into their long-term health effects and effective mitigation strategies.

THE PERVASIVE PRESENCE OF MICROPLASTICS

Microplastics, tiny plastic particles ranging from 1 micron to 5 millimeters, and even smaller nanoplastics, are found everywhere: in the air, food, beverages, and our bodies. Recent studies using advanced imaging techniques have revealed their presence in nearly every human tissue examined, including postmortem brain tissue (about 0.5% of total weight), testes, placenta, and even the first stool of newborns. Initially, estimates of microplastic ingestion were vastly overestimated, but improved measurement tools show a significant prevalence, raising concerns about potential health impacts despite the lack of definitive causal links to specific diseases in humans.

POTENTIAL HEALTH IMPLICATIONS AND ENDOCRINE DISRUPTION

While the direct causal relationship between microplastics and human diseases is still under investigation, correlative scientific data points to several areas of concern. Studies show higher levels of microplastics in stool samples of individuals with irritable bowel syndrome. Furthermore, plastic components like BPA (bisphenol A), BPS, and phthalates, which are often found within or attached to microplastics, are known endocrine disruptors. These chemicals can mimic or block hormones, potentially leading to issues like reduced testosterone levels in men and women, particularly those between 40-60 years old, and are also found in human testes, correlating with reduced sperm count and motility.

IDENTIFYING MAJOR SOURCES OF EXPOSURE

Several common items and practices are significant sources of microplastic and associated chemical exposure. Bottled water has been found to contain vastly higher levels of microplastics and nanoplastics than previously thought (up to 240,000 particles per liter with improved detection methods). The lining of canned foods, particularly those with some fat or acidity, can leach BPA, a known endocrine disruptor. Sea salt, paper cups used for hot beverages, synthetic clothing fibers shed during washing, and even receipts (due to BPA coatings) are identified as important exposure pathways. Non-stick pans and microwave popcorn bags also contribute to the influx of these harmful substances.

STRATEGIES TO LIMIT MICROPLASTIC INGESTION

Reducing exposure to microplastics involves conscious food and beverage choices. Opting to drink water from glass or stainless steel bottles instead of plastic ones is a primary recommendation. Using a reverse osmosis filter for tap water can significantly reduce microplastic and nanoplastic content, though it may require remineralization. When choosing salt, opting for non-marine sources like pink Himalayan salt over sea salt can minimize plastic particle intake. For canned goods, looking for BPA-free options or, ideally, choosing fresh over canned products can mitigate exposure to BPA and other leached chemicals. Avoiding microwaving food in plastic containers is also crucial.

ENHANCING THE BODY'S NATURAL DETOXIFICATION PROCESSES

The body has natural mechanisms to detoxify and excrete foreign substances, which can be supported to manage microplastic-related compounds. Increasing the intake of cruciferous vegetables like broccoli and cauliflower can boost sulforaphane levels, which enhances Phase 2 liver detoxification, crucial for neutralizing and preparing toxins for excretion. Ensuring adequate dietary fiber from fruits and vegetables aids bowel regularity, facilitating the removal of microplastics and associated chemicals. Promoting sweating through activities like sauna use, hot baths, or rigorous exercise can also help excrete certain contaminants bound to microplastics, though direct removal of plastic particles via sweat is less likely.

OTHER EXPOSURE REDUCTION AND MITIGATION TACTICS

Beyond dietary changes, several lifestyle adjustments can further reduce microplastic exposure. Reusing clothing for longer periods and opting for natural fibers can decrease the shedding of microfibers, a major environmental source. Using laundry filters or specialized bags can trap microfibers. For those who frequently handle receipts, wearing nitrile gloves can prevent BPA absorption. Choosing cookware made from cast iron or ceramic over non-stick surfaces also minimizes exposure. Even selecting certain carbonated beverages over others (e.g., San Pellegrino over Topo Chico, which had higher PFAS levels) can make a difference by avoiding specific 'forever chemicals'.

CONSIDERATIONS FOR DEVELOPING BRAINS AND REPRODUCTIVE HEALTH

The presence of microplastics and nanoplastics in the placenta and early infant stool highlights the vulnerability of developing fetuses and newborns. While the link between microplastics and neurodevelopmental disorders like autism or ADHD remains correlative and requires more research, the potential impact on immature biological systems warrants caution. Pregnant individuals and those planning pregnancy are advised to be particularly diligent in minimizing exposure. This includes careful selection of food containers, water sources, and household products to protect developing brains and reproductive systems from potential harm caused by these pervasive environmental contaminants.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Tools

●Companies

●Organizations

●Books

●Concepts

●People Referenced

Minimizing Microplastic Exposure & Enhancing Detoxification

Practical takeaways from this episode

Do This

Limit consumption of water from plastic bottles; use stainless steel, ceramic, or glass vessels.

Consider installing a reverse osmosis water filter in your home.

Opt for pink Himalayan salt or salts from non-marine sources instead of sea salt.

Increase intake of cruciferous vegetables (broccoli, cauliflower) or supplement with sulforaphane to enhance liver detoxification.

Ensure adequate dietary fiber intake to aid in bowel excretion of microplastics and chemicals.

Cook with cast iron or ceramic cookware instead of non-stick pans.

Consume carbonated mineral water with low PFAS levels (e.g., San Pellegrino).

Engage in deliberate heat exposure (sauna, hot baths, intense exercise) to promote sweating and remove endocrine disruptors.

Reuse clothing for longer periods to reduce microfiber shedding; use a Guppy Bag or washing machine filter for laundry.

Use tooth tablets containing hydroxyapatite, often housed in glass, instead of toothpaste in plastic tubes.

Opt for electronic receipts or decline paper receipts, especially when using hand lotions/sunscreens, or wear nitrile gloves when handling receipts frequently.

Avoid This

Avoid drinking water from plastic bottles, particularly those that may have been heated.

Refrain from consuming canned soups unless explicitly labeled BPA/BPS/phthalate-free.

Avoid microwaving food in plastic containers, even if labeled 'microwave safe'.

Limit or avoid hot liquids in paper cups with plastic linings.

Do not consume sea salt due to microplastic contamination.

Avoid non-stick pans when cooking.

Do not drink carbonated water brands with high PFAS levels (e.g., Topo Chico if not certified remediated).

Avoid or reduce consumption of packaged food in plastic.

Do not buy new clothes more often than necessary, encouraging reuse.

Avoid microwave popcorn due to its plastic lining.

Avoid toothpaste in plastic tubes; consider tooth tablets.

Do not use sunscreen or lotions on hands when frequently handling paper receipts, which are rich in BPA.

Microplastic & Nanoplastic Particles in Bottled Water (Per Liter)

Data extracted from this episode

Analysis Year	Estimated Particles per Liter
Initial Estimate	30,000
2024 Reanalysis (average)	240,000
2024 Reanalysis (range)	110,000 - 400,000

PFAS Levels in Carbonated Mineral Water (2020 Consumer Reports Analysis)

Data extracted from this episode

Brand	PFAS Particles per Trillion
Topo Chico	9.76
Perrier	1.1
San Pellegrino	0.31

Common Questions

Microplastics are plastic particles ranging from 1 micron to 5 millimeters in diameter, while nanoplastics are smaller than 1 micron. They are ubiquitous, found in air, water, food, packaged goods, and even human tissues like the brain, testes, and placenta.

Topics

Health & Longevity Mental Health & Psychology Science & Mathematics Consumer Awareness Cardiovascular Health Endocrine Disruptors Environmental Health Hormone Health Sustainable Living

Mentioned in this video

personAndrew Huberman

Host of the Huberman Lab podcast and a professor of neurobiology and ophthalmology at Stanford School of Medicine.

organizationStanford School of Medicine

The institution where Andrew Huberman is a professor of neurobiology and ophthalmology.

companyLMNT

An electrolyte drink containing sodium, magnesium, and potassium in correct ratios, without sugar, important for hydration and cognitive/physical performance.

companyBetterHelp

An online platform offering professional therapy with licensed therapists, emphasized as a crucial component of overall health and well-being.

mediaThe Graduate

A 1960s movie starring Dustin Hoffman, referenced for its famous line 'the future is Plastics,' signifying the boom of the plastic industry.

organizationFDA

The Food and Drug Administration in the United States, which banned BPAs from sippy cups and food containers for young children due to concerns about endocrine disruption.

drugBisphenol A

A component of microplastics and a known endocrine disruptor that mimics or blocks estrogen-like pathways and can affect androgen receptors.

bookA Poison Like No Other: How Microplastics Corrupted Our Planet and Our Bodies

A book by Matt Simon that details the pervasive presence and detrimental effects of microplastics on the planet and human bodies.

personMatt Simon

Author of 'A Poison Like No Other,' a book about microplastics' impact on the environment and human health.

productPink Himalayan Salt

A recommended alternative to sea salt, which can contain microplastics, for reducing microplastic exposure while providing beneficial minerals.

supplementAG1

A vitamin, mineral, probiotic drink that also includes prebiotics and adaptogens, designed to cover foundational nutritional needs and support overall health and performance.

personRonda Patrick

A health podcaster who also recently covered the topic of microplastics.

drugBisphenol S

Another endocrine disruptor often found in plastic products, even those labeled 'BPA-free,' with similar hormonal disruptive effects as BPA.

personShanna Swan

A researcher known for her work on phthalates and their reproductive effects, including impact on anogenital distance and sperm counts.

toolSRS Microscopy

Rapid Single Particle Chemical Imaging by SRS Microscopy, an advanced imaging technique that helped to reveal a much higher number of nanoplastic particles in bottled water than previously estimated.

bookJournal of Environmental Science and Technology

The scientific journal that published a 2021 study linking higher microplastic levels in stool samples to irritable bowel syndrome.

studyNew England Journal of Medicine

A prominent medical journal that published a 2024 study finding polyethylene microplastics in carotid artery plaques.

toolElectron Microscopy

A high-resolution imaging technique used to visualize very small particles, including nanoplastics, in tissues like cardiovascular plaques.

conceptPer- and polyfluoroalkyl substances (PFAS) / 'Forever Chemicals'

A group of persistent chemicals known as 'forever chemicals' because they do not break down and can cause liver damage and immune system issues.

supplementSulforaphane

A compound found in cruciferous vegetables like broccoli and cauliflower, which can enhance Phase 2 liver detoxification processes to aid in the removal of toxins and endocrine disruptors.

companyExamine.com

A website recommended for evaluating supplement information, including dosage translations from rodent studies to humans for compounds like sulforaphane.

productTopo Chico

A brand of carbonated mineral water, found to contain high levels of PFAS (9.76 particles per trillion) in a 2020 analysis, despite being bottled in glass.

productPerrier

A brand of carbonated mineral water, found to contain 1.1 particles per trillion of PFAS in a 2020 analysis.

productS.Pellegrino

A brand of carbonated mineral water, found to contain 0.31 particles per trillion of PFAS in a 2020 analysis, making it a preferred choice over other brands.

companyCoca-Cola Company

The company that makes Topo Chico, which claimed in 2020 to reduce PFAS levels by half by 2023.

productGuppy Bag

A low-cost product designed to trap microfibers shed from clothing during washing, preventing them from entering water systems.

supplementHydroxyapatite

A compound found in certain tooth tablets that is beneficial for remineralization of teeth and overall tooth health.

bookProtocols: An Operating Manual for the Human Body

Andrew Huberman's first book, covering science-backed protocols for sleep, exercise, stress control, focus, and motivation.