In recent years, microplastics have increasingly come into focus in scientific debates. It is no longer just about environmental pollution – microplastics are now also considered a potential risk factor for human health.
The particles are ubiquitous: in food, water, air, and even in the human body. The topic becomes particularly relevant in the context of longevity and healthy years of life, as microplastics could influence biological processes that are directly related to aging. Although many studies are still in the early stages, there is growing evidence that chronic exposure to microplastic particles can have not only local but also systemic effects, which are associated with an increased risk of disease in the long term. But everything in due course.
In this article, we provide an overview of the most important scientific findings regarding microplastics and their potential health effects – with a particular focus on preventive measures in the context of longevity research.
What is microplastic?
Microplastics consist of plastic particles that are, by definition, smaller than 5 millimeters. Nanoplastics are even finer – under one micrometer – and can particularly easily penetrate body tissues. There are two main types of microplastics:
Primary microplastics are intentionally produced, for example, for cosmetics or cleaning products. These particles usually enter the environment directly through industrial processes or household waste.
Secondary microplastics are formed when larger plastic parts are shredded by sun, wind, or mechanical abrasion. This process occurs particularly frequently in marine ecosystems, but also through everyday usage processes – such as washing synthetic clothing.
For better classification, the following classification is used:
- Macroplastic: larger than 25 mm
- Meso plastic: 5–25 mm
- Microplastic: 1 µm – 5 mm
- Nanoplastic: smaller than 1 µm
Especially nanoplastic is considered to be a health concern, as these particles due to their small size not only pass through cell membranes, but can also accumulate intracellularly and interfere with important biological processes. Their high reactivity, surface charge, and potential 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 daily – 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. Also, in the air, especially indoors, there are fibers from clothing or furniture that are released through abrasion. These particles can be inhaled and accumulate in the lungs.
Foods such as fish, seafood, salt, honey, and even fruits and vegetables have also been shown to be contaminated in studies. Contamination can be influenced by packaging, transport, water quality, and environmental conditions.Especially marine animals absorb microplastics through their food, which can lead to the accumulation of these particles in animal tissues – a phenomenon known as bioaccumulation.
Canned goods are a particular example: Their inner coatings often contain hormonally active chemicals such as BPA or BPS, which can dissolve over time. These substances are considered endocrine disruptors and are suspected of affecting hormone functions in the body. Cosmetic products such as scrubs or makeup were also often contaminated with microplastics in the past – in some countries this is now banned or restricted, but it is not consistently regulated worldwide.
How does microplastic enter the body?
Microplastic can be absorbed into the human body through three main pathways:
- Through the mouth – for example, through contaminated food, drinks, or by accidentally swallowing household dust particles. Children are particularly at risk due to their behavior (e.g., hand-to-mouth contact).
- Through the respiratory tract – by inhaling particles from air or dust, especially in cities or poorly ventilated indoor spaces. Here, microfibers from synthetic clothing and textiles are particularly relevant.
- Through the skin – especially with nanoplastic, for example, through creams, lotions, or sunscreens that contain carrier substances for polymer particles.In terms of quantity, transdermal absorption is significantly less important than the respiratory tract or mouth.
Microplastics have been detected in human blood, in the lungs, in the liver, in the placenta, and even in the stool of newborns. Studies with animals show that the particles can also accumulate in the brain, indicating their potential ability to cross the blood-brain barrier.
In short: We are inevitably constantly confronted with microplastics, and they make their way into the innermost parts of our bodies.
What effects does microplastic have on the body?
Hormonal balance
Many plastics contain chemical additives that act like hormones.These so-called endocrine disruptors can disturb the balance of the hormonal system. Possible consequences include fertility problems, thyroid diseases, 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.
Nervous system
Microplastics can also affect the brain. Studies show that it can trigger inflammation and stress responses there. In animal experiments, there were changes in behavior, memory problems, and altered neurotransmitter activity. The neurotoxic effects seem to occur particularly when nanoplastic particles enter the central nervous system – a mechanism that still needs further research.
Immune System
A permanently activated immune system can lead to chronic inflammation – a known risk factor for many diseases, including cardiovascular diseases, neurodegenerative diseases, or cancer. Microplastics are suspected of triggering such processes, by stimulating the immune system over a longer period or leading to misresponses. Some studies suggest that the particles can directly influence immune cells, which can lead to both overreactions and immune suppression.
Reproduction
In the laboratory, it has been shown that microplastics can impair the motility and structure of sperm. Additionally, it seems capable of penetrating the placenta, which could potentially impact 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.
Gut Health
In the gut, microplastics can disrupt the protective function of the intestinal wall ("leaky gut") and alter the balance of the gut microbiome. This can promote inflammation and may be associated with metabolic diseases such as obesity, insulin resistance, or type 2 diabetes. The impairment of the microbiome is suspected to also influence neuropsychiatric disorders, as the gut-brain axis is closely linked to mood, cognition, and immune responses.
Cell Aging and Mitochondria
Microplastics can trigger oxidative stress in cells.Free radicals are formed, which can damage cellular components such as DNA or mitochondria. This, in turn, can accelerate processes associated with aging. Mitochondrial dysfunction is considered a central driver of aging processes and degenerative diseases. Chronic exposure to microplastics could therefore impair our cellular vitality in the long term.
Cardiovascular system
Some evidence suggests that microplastics could promote the formation of deposits in blood vessels. This would increase the risk of cardiovascular diseases such as hypertension, arteriosclerosis, and stroke. Impairment of endothelial function is also being discussed.
Microplastics and Biological Aging
Many of the described effects overlap with the known biological foundations of aging: chronic inflammation, mitochondrial damage, epigenetic changes, or disruptions of cellular cleaning. Therefore, a persistent exposure to microplastics could contribute to our bodies aging faster – or becoming ill earlier. Microplastics are thus not only an environmental problem but possibly a significant factor that influences the health span – that is, the years in which we live free from chronic diseases.
What does "BPA-free" mean – and why is that not enough?
Many products, especially plastic bottles, baby bottles, canned goods, or food packaging, advertise with the label "BPA-free." At first glance, this sounds reassuring – after all, bisphenol A (BPA) is known as an endocrine-disrupting substance 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 capable of influencing hormone receptors and may be just as problematic as BPA. Therefore, consumers should not rely solely on the "BPA-free" label, but rather opt for products made of glass, stainless steel, or unpackaged foods.Apps and databases (e.g., CodeCheck or ToxFox) can also help check ingredients.
Can you test for microplastics in the body?
The direct detection of microplastics in the human body is currently only possible within the framework 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.
Even the biohacker Bryan Johnson has experienced the limited availability of such tests: His team contacted over 50 laboratories worldwide – mostly without success. In response, he has published the development of a finger prick test with Blueprint, which is intended to detect microplastics directly in the blood.The goal is to make individual burdens visible and derive targeted measures from them. However, it is questionable how meaningful values from the blood are. The main problem is the accumulation in the body, and this cannot be measured.
Until such tests are widely available, the indirect route via biomarkers such as oxidative stress (8-OHdG) or inflammatory values (CRP, IL-6) remains relevant – even if these are not microplastic-specific. Exposure (e.g., through filtered water and plastic-free nutrition) and supports the body's own detox function preventively through nutrition and micronutrients.
Support of the body's 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 utilizes 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 compound that can support these processes according to studies is sulforaphane – a secondary plant compound from broccoli and other cruciferous vegetables. Sulforaphane activates the so-called Nrf2 signaling pathway, which upregulates numerous antioxidative and detoxifying enzymes and may also help in the defense and excretion of pollutants related to microplastics. Regular consumption of broccoli sprouts or concentrated extracts can thus contribute to the body's internal "detox" function.
Sweating as a natural detoxification strategy
In addition to detoxifying the liver, the skin also plays an important role in the body's detoxification. Through sweat, not only electrolytes but also pollutants such as heavy metals, certain environmental toxins, and possibly components of microplastics can be excreted.Studies suggest that regular sweating – for example, through exercise, sports, or visiting a sauna and infrared cabin – can support the natural elimination process.
Although the direct evidence of microplastics in sweat has not yet been sufficiently researched, initial indications suggest that sweat could be a complementary detoxification pathway. Additionally, regular sweating improves circulation, lymph flow, and cell regeneration – all processes related to healthy aging and the body's own cleansing.
What can you do to avoid microplastics?
Even though microplastics are ubiquitous, there are ways to reduce your exposure.Some of them can be easily integrated into everyday life and have not only health benefits but also ecological advantages.
When drinking:
- 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
When eating:
- Avoid canned goods and ready meals with plastic packaging
- Do not heat food in plastic containers, use glass, ceramics, or stainless steel
- Buy loose, unpackaged food at the weekly market
- Do without sea salt
- Use uncoated pans
In the household:
- Wear clothing made of cotton, wool, or linen instead of polyester or nylon
- Use washing bags against microfibers
- Install microplastic filters on the washing machine
- Keep the apartment as dust-free as possible by regular wiping and airing
In personal care:
- Choose certified cosmetics without microplastics
- Pay attention to ingredients like polyethylene, nylon, or acrylates
- Prefer products in glass containers or solid form (e.g.B. Soap Bars
