Harming everything from our planet to our gut health…
I’ve been on a mission lately, more so now, because I live in an area where wildfires and the pollution they cause have wreaked havoc on so many homes, the water, the soil and the air. We should all be aware of just how damaging microplastics can be on our health, and, in particular, our nutrition.
What are microplastics?
Microplastics are plastic particles less than 5 millimeters in size that have infiltrated nearly every aspect of our environment. Found in air, water, soil, food, and household cleaning products–even tea bags–these microscopic pollutants are very bad for our health and for the planet (1).
Where are they found?
It feels like microplastics are everywhere. According to the Environmental Protection Agency (2). They have been found in our oceans, rivers, and drinking water. They harm marine life, which means they have entered our seafood as well (3).
Our soil has also been contaminated. Microplastics, which don’t biodegrade quickly, have been found in sewage sludge, plastic debris, and industrial waste, eventually making their way into agricultural fields, affecting soil health and potentially contaminating crops (4).
Everyday living
We encounter microplastics in our daily routines. One meta-analysis study found that those who hydrate the recommended daily amount by drinking just bottled water may be ingesting up to 90,000 microplastic particles annually, while those drinking filtered tap water likely consume around 4,000 (5).
Household dust is also a major source of microplastics and is the reason many use air filtration systems in their homes (6).
Another major source is household cleaning products, from detergent pods to melamine sponges that are made with formaldehyde to scrub pads, to sprays and liquid cleaners that contain polyethylene, plus fabric softeners, and more (7).
Are microplastics affecting my nutrition?
We are likely breathing in microplastics all the time. We know they can accumulate in the lungs and the blood, and cross the blood-brain barrier, potentially leading to neuroinflammation and cognitive impairment, and even mental health, but how might these tiny invaders affect my body’s ability to absorb nutrients (8)?
Microplastics can interfere with nutrient absorption by disrupting gut function, binding to essential nutrients, and triggering inflammatory responses. Here’s how they affect both micronutrient and macronutrient absorption:
1. Leaky gut
Microplastics can cause physical damage to the intestinal lining (9), leading to increased permeability, often referred to as “leaky gut.” This condition allows harmful substances to pass into the bloodstream while reducing the efficiency of nutrient absorption (10).
2. Dysbiosis
In order to get the most from your nutrition, in terms of metabolism and absorption, you need a healthy gut microbiome. Microplastics have been shown to disrupt microbial balance, leading to dysbiosis, or imbalance of gut microbes. Changes in gut bacteria can damage carbohydrate and fat metabolism, meaning we are getting less energy from the food we eat.
- Some gut bacteria help synthesize essential vitamins (e.g., B vitamins, vitamin K), and their disruption may lead to deficiencies.
- Research shows that microplastic exposure altered gut microbiota composition in mice, leading to metabolic dysfunction (11).
- A supplement like Love My Gut can help restore the balance.
3. Poor mineral absorption
Microplastics can adsorb essential minerals like iron, zinc, and calcium, making them less bioavailable for absorption in the gut. Research showed that polystyrene microplastics could bind with trace metals in the digestive tract, reducing their uptake by intestinal cells (12).
4. Inflammation
Microplastics trigger oxidative stress and inflammation in gut cells, getting in the way of their ability to effectively transport nutrients. One recent study showed that exposure to microplastics led to oxidative stress and inflammatory responses in human intestinal cell cultures, which can severely limit how our body is nourished (13).
5. Lipid and protein absorption
Microplastics may also interfere with bile acid function, which is necessary for lipid (fats) digestion and absorption. Additionally, these tiny pollutants can affect the transport proteins responsible for amino acid absorption. One study showed that fat metabolism in zebrafish was impacted by nanoplastics, indicating potential impacts for humans (14).
By damaging gut integrity, altering microbiota, binding to essential nutrients, and inducing inflammation, microplastics significantly hinder the body’s ability to absorb both macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals). Reducing exposure to microplastics—especially through food, water, and household products—can help support optimal nutrient absorption and overall health.
Are products without microplastics less effective?
Not necessarily. But many manufacturers use plastic-based ingredients because they are more cost effective. While using natural sponges, etc may take more elbow grease, they are exponentially more healthy for everyone.
So what can you do right now?
In addition to changes to your home environment, like using air filtration, consider immediate ways to help your health. Swap the microplastics for these items…
Reusable Water Bottles: Opt for glass bottles
Natural Fiber Clothing: Choose organic materials like cotton or hemp
Plastic-Free Tea Bags: Select tea brands that use biodegradable or paper-based tea bags
Glass or Wooden Cutting Boards: Replace plastic cutting boards with alternatives made from glass or wood to prevent microplastic contamination in food
When it comes to cleaning products…
- Read the labels. Avoid products with polyethylene, polyacrylates, polypropylene, PVA/PVOH, and microcapsules
- Choose natural brands that use plant-based surfactants, baking soda, vinegar, castile soap, essential oils, and wool dryer balls
- Replace plastic sponges with natural loofahs, wooden dish brushes, and compostable scrubbers
- Use powdered detergents in paper packaging or refillable liquid options without plastic coatings
- Try DIY cleaners such as a mix of white vinegar, baking soda, and lemon juice, which is an excellent natural cleaner for most surfaces.
Microplastics are a huge threat to both human health and the environment.
Take a moment to think about how you might incorporate these ways to eliminate microplastics into your daily routine. Not only will you be supporting your own well-being, but you’ll also be creating a healthier environment for those around you. You’ll be doing yourself and those around you a huge favor!
xo – Serena
Citations
- https://www.epa.gov/water-research/microplastics-research
- IBID
- https://www.sciencedirect.com/science/article/abs/pii/S0013935124010867#preview-section-abstract
- Cai Z, Li M, Zhu Z, Wang X, Huang Y, Li T, Gong H, Yan M. Biological Degradation of Plastics and Microplastics: A Recent Perspective on Associated Mechanisms and Influencing Factors. Microorganisms. 2023 Jun 26;11(7):1661. doi: 10.3390/microorganisms11071661. PMID: 37512834; PMCID: PMC10386651.
- Cox KD, Covernton GA, Davies HL, Dower JF, Juanes F, Dudas SE. Human Consumption of Microplastics. Environ Sci Technol. 2019 Jun 18;53(12):7068-7074. doi: 10.1021/acs.est.9b01517. Epub 2019 Jun 5. Erratum in: Environ Sci Technol. 2020 Sep 1;54(17):10974. doi: 10.1021/acs.est.0c04032. PMID: 31184127.
- Osman AI, Hosny M, Eltaweil AS, Omar S, Elgarahy AM, Farghali M, Yap PS, Wu YS, Nagandran S, Batumalaie K, Gopinath SCB, John OD, Sekar M, Saikia T, Karunanithi P, Hatta MHM, Akinyede KA. Microplastic sources, formation, toxicity and remediation: a review. Environ Chem Lett. 2023 Apr 4:1-41. doi: 10.1007/s10311-023-01593-3. Epub ahead of print. PMID: 37362012; PMCID: PMC10072287.
- IBID
- Roslan NS, Lee YY, Ibrahim YS, Tuan Anuar S, Yusof KMKK, Lai LA, Brentnall T. Detection of microplastics in human tissues and organs: A scoping review. J Glob Health. 2024 Aug 23;14:04179. doi: 10.7189/jogh.14.04179. PMID: 39175335; PMCID: PMC11342020.
- A study published in Environmental Science & Technology (2021) found that polystyrene microplastics caused tight junction disruptions in intestinal epithelial cells, compromising barrier function.
- Chartres N, Cooper CB, Bland G, Pelch KE, Gandhi SA, BakenRa A, Woodruff TJ. Effects of Microplastic Exposure on Human Digestive, Reproductive, and Respiratory Health: A Rapid Systematic Review. Environ Sci Technol. 2024 Dec 31;58(52):22843-22864. doi: 10.1021/acs.est.3c09524. Epub 2024 Dec 18. PMID: 39692326; PMCID: PMC11697325.
- Djouina M, Vignal C, Dehaut A, Caboche S, Hirt N, Waxin C, Himber C, Beury D, Hot D, Dubuquoy L, Launay D, Duflos G, Body-Malapel M. Oral exposure to polyethylene microplastics alters gut morphology, immune response, and microbiota composition in mice. Environ Res. 2022 Sep;212(Pt B):113230. doi: 10.1016/j.envres.2022.113230. Epub 2022 Apr 7. PMID: 35398082.
- Domenech J, Cortés C, Vela L, Marcos R, Hernández A. Polystyrene Nanoplastics as Carriers of Metals. Interactions of Polystyrene Nanoparticles with Silver Nanoparticles and Silver Nitrate, and Their Effects on Human Intestinal Caco-2 Cells. Biomolecules. 2021 Jun 9;11(6):859. doi: 10.3390/biom11060859. PMID: 34207836; PMCID: PMC8227673.
- Solomando A, Capó X, Alomar C, Álvarez E, Compa M, Valencia JM, Pinya S, Deudero S, Sureda A. Long-term exposure to microplastics induces oxidative stress and a pro-inflammatory response in the gut of Sparus aurata Linnaeus, 1758. Environ Pollut. 2020 Nov;266(Pt 1):115295. doi: 10.1016/j.envpol.2020.115295. Epub 2020 Jul 31. PMID: 32763772.
- Pedersen AF, Meyer DN, Petriv AV, Soto AL, Shields JN, Akemann C, Baker BB, Tsou WL, Zhang Y, Baker TR. Nanoplastics impact the zebrafish (Danio rerio) transcriptome: Associated developmental and neurobehavioral consequences. Environ Pollut. 2020 Nov;266(Pt 2):115090. doi: 10.1016/j.envpol.2020.115090. Epub 2020 Jul 16. PMID: 32693326; PMCID: PMC7492438.
