In recent years, microplastics have increasingly become the focus of scientific debate. This is no longer just about environmental pollution - microplastics are now also seen as a potential risk factor for human health.
The particles are omnipresent: in food, water, air and even in the human body. The topic is particularly relevant in the context of longevity and healthy life expectancy, as microplastics could influence biological processes that are directly linked to ageing. Even though many studies are still at an early stage, there is increasing evidence that chronic exposure to microplastic particles can have not only local but also systemic effects that are associated with an increased risk of disease in the long term. But everything in order.
In this article, we provide an overview of the most important scientific findings relating to microplastics and their potential health effects - with a particular focus on preventive measures in terms of longevity research.
What is microplastic?
Microplastics consist of plastic particles that are by definition smaller than 5 millimetres . Nanoplastics are even finer - less than one micrometer - and can penetrate body tissue particularly easily. There are two main types of microplastic:
Primary microplastics are produced in a targeted manner , for example for cosmetics or cleaning products. These particles are usually released directly into the environment via industrial processes or household waste.
Secondary microplastics are created when larger plastic parts are crushed by the sun, wind or mechanical abrasion. This process occurs particularly frequently in marine ecosystems, but also through everyday usage processes - such as washing synthetic clothing.
The following classification is used for better categorization:
- Macroplastic: larger than 25 mm
- Mesoplasty: 5-25 mm
- Microplastics: 1 µm - 5 mm
- Nanoplastics: smaller than 1 µm
Nanoplastics in particular are considered a health concern, as these particles not only pass through cell membranesdue to their small size, but also accumulate intracellularly and can interfere with important biological processes there. Their high reactivity, surface charge and possible function as carriers of toxic substances make them a particularly critical environmental factor.
Where do we encounter microplastics in everyday life?
We come into contact with microplastics every day - often without realizing it. Drinking water, especially from plastic bottles, often contains a substantial amount of particles. Studies have shown that the average contamination in bottled water is many times higher than in tap water. The air, especially indoors, also contains fibers from clothing or furniture that are released through abrasion. These particles can be absorbed via the respiratory tract and deposited in the lungs.
Foods such as fish, seafood, salt, honey and even fruit and vegetables have also been found to be contaminated in studies. Contamination can be influenced by packaging, transportation, water quality and environmental conditions. Marine animals in particular ingest microplastics through their food, which means that these particles can also accumulate in animal tissues - a phenomenon known as bioaccumulation .
Canned foods are a particular example: Their inner coatings often contain endocrine disrupting chemicals such as BPA or BPS, which can dissolve over time. These substances are considered endocrine disruptors and are suspected of influencing hormone functions in the body. Cosmetic products such as scrubs or make-up also used to contain microplastics - this is now banned or restricted in some countries, but not consistently regulated worldwide.
How do microplastics get into the body?
Microplastics can be absorbed into the human body via three main routes:
- Through the mouth - for example via contaminated food, drinks or by accidentally swallowing house dust particles. Children are particularly at risk due to their behavior (e.g. hand-mouth contact).
- Through the respiratory tract - by inhaling particles from air or dust, especially in cities or in poorly ventilated indoor spaces. Microfibers from synthetic clothing and textiles are particularly relevant here.
- Through the skin - especially in the case of nanoplastics, for example through creams, lotions or sunscreens that contain carrier substances for polymer particles. In terms of quantity, however, transdermal uptake is significantly less important than respiratory or oral uptake.
Microplastics have been detected in human blood, the lungs, the liver, the placenta and even in the stool of newborn babies. Studies with animals show that the particles can also accumulate in the brain, which indicates their potential ability to cross the blood-brain barrier.
In short, we are inescapably exposed to microplastics all the time and they make it into the very core of our bodies.
What effects do microplastics have on the body?
Hormonhaushalt
Many plastics contain chemical additives that act like hormones. These so-calledendocrine disruptors can disrupt the balance of the hormonal system. Possible consequences include problems with fertility, thyroid disorders or developmental disorders in babies in the womb. The likelihood of hormone-dependent diseases such as breast cancer or prostate changes could also be influenced by such substances.
Nervensystem
Microplastics can also affect the brain. Studies show that it can triggerinflammation and stress reactions . Animal experiments have shown behavioral changes, memory problems and altered neurotransmitter activity. The neurotoxic effects appear to occur in particular when nanoplastic particles enter the central nervous system - a mechanism that still needs to be researched further.
Immunsystem
A permanently activated immune system can lead to chronic inflammation - a known risk factor for many diseases, including cardiovascular diseases, neurodegenerative diseases and cancer. Microplastics are suspected of triggering precisely such processesby stimulating the immune system over a longer period of time or leading to false reactions . Some studies suggest that the particles can directly influence immune cells, which can lead to both overreactions and immunosuppression.
Fortpflanzung
In the laboratory, it has been shown that microplastics can impair the motility and structure of sperm. It also appears to be able to penetrate the placenta, which could potentially affect the development of the unborn child. The consequences have not yet been conclusively researched, but initial studies indicate a possible influence on embryonic organ development and hormonal balance.
Darmgesundheit
In the gut, microplastics can disrupt the protective function of the gut wall ("leaky gut") and alter the balance of thegut microbiome . This can promote inflammation and may be associated with metabolic diseases such as obesity, insulin resistance or type 2 diabetes. Impairment of the microbiome is also suspected to influence neuropsychiatric disorders, as the gut-brain axis is closely linked to mood, cognition and immune responses.
Zellalterung und Mitochondrien
Microplastics can trigger oxidative stress in cells. This produces so-called free radicals, which can damage cell components such as DNA or mitochondria. This in turn can accelerate processes associated with ageing.Mitochondrial dysfunction is considered a key driver of ageing processes and degenerative diseases. Chronic exposure to microplastics could therefore impair our cellular vitality in the long term.
Herz-Kreislauf-System
Some evidence suggests that microplastics could promote theformation of deposits in blood vessels . This would increase the risk of cardiovascular diseases such as high blood pressure, arteriosclerosis and stroke. Impairment of endothelial function is also being discussed.
Microplastics and biological aging
Many of the effects described overlap with the knownbiological basis of ageing : chronicinflammation , mitochondrial damage,epigenetic changes or disturbances in cell purification . Long-term exposure to microplastics could therefore contribute to our bodies ageing faster - or becoming ill earlier. Microplastics are therefore not just an environmental problem, but potentially a significant factor that influences the health span - i.e. the years in which we live free of chronic diseases.
What does "BPA-free" mean - and why it's not enough?
Many products, especially plastic bottles, baby bottles, food cans or food packaging, advertise with the label "BPA-free". At first glance, this sounds reassuring - after all, bisphenol A (BPA) is known to have hormonal effects and is already regulated in many countries.
However, the industry often replaces BPA with chemically similar compounds such as bisphenol S (BPS) or bisphenol F (BPF), which can have similar endocrine effects. Studies show that BPS is also able to influence hormone receptors and may be just as problematic as BPA. Consumers should therefore not rely solely on the "BPA-free" label, but should opt for products made of glass, stainless steel or unpackaged foods wherever possible. Apps and databases (e.g. CodeCheck or ToxFox) can also help to check ingredients.
Can you test for microplastics in the body?
Direct detection of microplastics in the human body is currently only possible as part of scientific studies. Methods such as pyrolysis gas chromatography or FTIR/Raman spectroscopy are used, for example to analyze blood, tissue or stool. However, these methods are complex, expensive and not generally available.
Biohacker Bryan Johnsonhas also experienced the limited availability of such tests: His team contacted over 50 laboratories worldwide - mostly without success. In response, he published Blueprint, the development of a finger prick test to detect microplastics directly in the blood. The aim is to make individual stress visible and derive targeted measures from this. How meaningful values from the blood are , however, is questionable. The main problem is the deposition in the body and this cannot be measured in this way.
Until such tests are widely available, the indirect route via biomarkers such as oxidative stress (8-OHdG) or inflammation values (CRP, IL-6) remains relevant - even if these are not specific to microplastics. of exposure (e.g. through filtered water and a plastic-free diet) and supports the body's own detoxfunction preventively via diet and micronutrients.
Supporting endogenous detoxification: role of the liver and sulforaphane
The liver is the central organ for detoxification and also plays a crucial role in the processing and excretion of microplastic components and their accompanying substances (such as plasticizers or flame retardants). It uses a complex system of enzymes, particularly from phase II detoxification, to make harmful substances water-soluble and excrete them via bile or urine.
A bioactive plant substance that studies have shown can support these processes is sulforaphane - a secondary plant substance from broccoli and other cruciferous vegetables. Sulforaphaneactivates the so-called Nrf2 signaling pathway, which upregulates numerous antioxidant and detoxifying enzymes and thus possibly also helps in the defense against and excretion of microplastic-related pollutants. Regular consumption of broccoli sprouts or concentrated extracts can therefore make a supportive contribution to the internal "detox" function.
Sweating as a natural detoxification strategy
In addition to detoxifying the liver, the skin also plays an important role in detoxifying the body. Not only electrolytes, but also harmful substances such as heavy metals, certain environmental toxins and possibly also components of microplastics can be excreted via sweat. Studies suggest that regular sweating - for example through exercise, sport or visiting the sauna and infrared cabin - can support the natural elimination process.
Although the direct detection of microplastics in sweat has not yet been sufficiently researched, initial indications suggest that sweat could be a complementary detoxification route. In addition, regular sweating improves blood circulation, lymph flow and cell regeneration - all processes associated with healthy ageing and the body's own cleansing.
What you can do to avoid microplastics
Even though microplastics are omnipresent, there are ways to reduce your own exposure. Some of them can be integrated into everyday life with little effort and have not only health but also ecological benefits.
Beim Trinken:
- Avoid plastic bottles, use glass or stainless steel
- Filter your tap water, e.g. with reverse osmosis or activated carbon
- Avoid hot liquids from plastic cups
Beim Essen:
- Avoid canned food and ready meals with plastic packaging
- Do not heat food in plastic containers, use glass, ceramic or stainless steel
- Buy loose, unpackaged food at the weekly market
- Avoid sea salt
- Unbeschichtete Pfannen benutzen
Im Haushalt:
- Wear clothes made of cotton, wool or linen instead of polyester or nylon
- Use laundry bags instead of microfiber
- Install microplastic filters on the washing machine
- Keep the home as dust-free as possible by regularly mopping and airing
In der Körperpflege:
- Choose certified cosmetics without microplastics
- Watch out for ingredients such as polyethylene, nylon or acrylates
- Prefer products in glass containers or solid form (e.g.b. Seifenstücke)
