Microplastics Are in Your Body—Here’s How to Cut Them Out

They’ve been found in your blood, brain, and arteries. Here’s what you can do about it.

If you’ve been trying to eat healthier, move more, and take care of your body—you’re already doing a lot. But there’s something most people don’t think about, and it’s in your water, your food, your blood—and even your brain: Microplastics.

These tiny plastic particles are now found in nearly every human body tested, and research shows they’re not just passing through—they’re building up in your tissues.

Let’s break down why this matters—and what simple changes you can make to dramatically lower your exposure.

Microplastics Are Everywhere—Even Inside You

Microplastics are fragments of plastic smaller than 5 millimeters. They come from food packaging, clothing, personal care products, and especially plastic bottles and containers.

Recent studies have found microplastics:

• In human blood

• Embedded in the walls of arteries

• Crossing the blood-brain barrier into brain tissue

Some research links microplastics to inflammation, hormone disruption, cardiovascular disease, and even the potential for neurological damage. While long-term outcomes are still being studied, one thing is clear: they’re not supposed to be in you.

One of the Biggest Sources? Plastic Bottled Water

A recent study showed that a single liter of bottled water can contain hundreds of thousands of microplastic particles. Even reusable plastic bottles can leach particles over time—especially when exposed to heat, sunlight, or repeated washing.

Here’s the good news: You don’t need to overhaul your entire life to lower your exposure.

Start with what you drink.

Better Options: Simple Swaps to Reduce Microplastic Intake

1. Switch to a Reusable Water Bottle That’s Not Plastic

Use materials that don’t leach or shed particles. These include:

• Stainless steel bottles (like Hydro Flask or Klean Kanteen)

• Glass bottles (with silicone sleeves for safety)

• Ceramic mugs for hot drinks

• Wood utensils or bamboo straws instead of plastic

2. Use a Microplastic-Filtering Water System

Many standard filters don’t catch microplastics—but some newer options do.

Great choices:

• LifeStraw Home Pitcher or Filter Bottles – Designed to remove microplastics, bacteria, and heavy metals

• Epic Water Filters – Tested against NSF standards for microplastic removal

• Berkey Filters – Large, gravity-fed filters that remove a wide range of contaminants, including plastics

3. Avoid Heating Plastic Containers

Even BPA-free containers can shed particles when heated.

• Don’t microwave plastic

• Don’t put hot liquids in plastic bottles

• Store food in glass or stainless steel containers instead

4. Minimize Packaged and Ultra-Processed Foods

Plastic packaging can transfer microplastics into the food—especially items stored for long periods.

• Focus on fresh, whole foods

• Choose products in glass jars or paper cartons when possible

Bonus: Donating Plasma May Help Remove Microplastics

One emerging area of interest is how microplastics might be circulated—and potentially removed—from the body. Because microplastics have been found in the bloodstream, donating plasma could help reduce the circulating levels of these particles.

While more research is still needed, one thing is clear: regular plasma donation helps save lives. It provides life-saving treatments for people with immune disorders, bleeding conditions, and other chronic illnesses.

If you’re healthy enough to donate, this one simple act could support your health and someone else’s at the same time.

Start Small, Think Big

You don’t need to eliminate every source of plastic overnight. But swapping your water bottle or adding a quality filter can cut down a massive percentage of daily microplastic intake.

It’s one of the simplest ways to protect your health—and it’s a change your future self will thank you for.

Here are a few products I've switched to that might be helpful for you if you're looking to make some changes. Click each image for the links!