Fatty fish is a nutritious part of a healthy diet, especially during childhood, pregnancy, and lactation, and the FDA recommends most families enjoy 2–3 servings of lower-mercury seafood per week. At the same time, parents should be mindful about how much microplastics their families are ingesting, especially considering the higher amounts fish contain compared to other animal proteins.
In this article, you’ll learn what microplastics are and where they show up in seafood, farmed vs. wild-caught differences, the ongoing health benefits of fatty fish (especially in pregnancy and for kids), practical ways to reduce microplastics while keeping fish on the menu, and what to consider if you use omega-3 supplements.
What Are Microplastics?
Microplastics are plastic pieces under 5 millimeter in size, and an even smaller class, nanoplastics, are generally less than 1 micrometer (1). Because plastics often contain endocrine-active additives (like bisphenols and phthalates) and can also adsorb other pollutants from water, micro/nanoplastics may act as carriers of endocrine-disrupting chemicals (2).
Micro/nanoplastics are measurable in various foods (including seafood) and have been detected in human tissues – placenta and breast milk among them (3). These findings raise obvious alarm bells and important questions. Major regulators (FDA/EFSA/WHO) state that the potential health effects of microplastics are still under active study, and data is insufficient to conclude typical food exposures cause human health effects (4). While more standardized methods and dose-response data are needed, it is safe to say that limiting exposure where possible is likely a good choice.
Microplastics & Fish
Seafood tends to get special attention because oceans and waterways accumulate plastic particles from sources like laundry fibers, packaging bits, and tire dust, and fish and shellfish take these in through their gills and diet.
Where Microplastics Show Up in Seafood:
Because fish and shellfish interact directly with the water they live in and the food webs they feed on, microplastic concentrations can vary significantly.
- Finfish (fillets we eat): Most microplastics that fish ingest accumulate in the gastrointestinal (GI) tract and gills (parts usually discarded) so edible muscle tends to contain far fewer particles. Still, studies detect measurable amounts in fillets, with wide variation by species, location, and methods (5).
- Shellfish (mussels, oysters): Because we eat them whole, including the digestive tract, measured levels are typically higher relative to weight. Depuration (purging in clean water before sale) can help (6), though effectiveness varies (and studies are limited).
Additionally, some differences between boat-caught and retail samples suggest handling and processing can contribute additional fibers/particles beyond what fish accumulate over their lifetime (7).
Microplastics in Farmed vs. Wild-Caught Fish: What’s The Difference?
When it comes to microplastic accumulation in fish, there isn’t a single rule that fits every species or farm, but a few patterns are emerging:
- Farmed finfish can acquire microplastics not only from water but also from fishmeal/feeds, making feed an additional entry point. Higher microplastic burdens tend to be seen in farmed fish (8).
- Wild-caught fish lack feed exposure but still encounter environmental microplastics; prevalence depends on local waters and food web dynamics (9).
- Shellfish aquaculture sometimes shows the opposite pattern: farms with controlled water and depuration may yield cleaner product than certain wild beds (6).
A Note on Fish Oil Supplements and Microplastic Exposure:
If you rely on fish oil supplements to meet your omega-3 needs, quality matters. Reputable supplement companies source their oils from clean, sustainable fisheries and perform rigorous third-party testing to ensure purity and potency.
Should Fish Be Avoided Due To Microplastics?
Decades of nutrition science support fish as a cornerstone for DHA/EPA intake (10,11) – key for brain and eye development in babies and children, as well as for attention, learning, and heart health. U.S. guidance continues to recommend 2-3 servings of fish per week (12).
I don’t currently support the idea of avoiding fish out of fear of microplastics, but I do support a common-sense approach to lowering the overall toxin burden.
To learn more about the benefits of omega-3s, read these articles:
- Omega Fatty Acids: Nutritional Sources & Health Benefits Explained
- The Importance of Omega-3 Fatty Acids During Pregnancy
- The Benefits of Omega Fatty Acids for School-Aged Children
Practical Tips to Lower Your Toxic Burden
Fish is only one contributor to microplastic exposure: air, textiles, packaging, bottled drinks are also main sources. Fish remains a healthy part of a balanced diet. If you don’t regularly eat fish, please consider a high-quality omega-3 supplement.
Tips to manage your overall toxic burden include:
- Choosing seafood wisely: Consume wild-caught fish when possible. For shellfish, buy from reputable suppliers that use depuration (purging in clean water).
- Simple prep helps: Rinse fillets and shrimp before cooking; take care to devein shrimp.
- Avoid combining heat + plastic: Store/reheat food in glass or stainless steel and avoid microwaving plastic.
- Swap cutting boards: Use wood or bamboo instead of plastic.
- Choose quality drinking water: Choose filtered water over bottled or tap water whenever feasible.
- Reduce fibers & dust: Vacuum with a HEPA filtered vacuum cleaner, use air purifiers, and damp-dust.
- Take care to support your body’s detox pathways regularly: Detox Greens™, Metal Mend™, Detox Junior™, and Liquid Chlorophyll are all great options to support everyday detox and elimination.
To learn more about detoxification, read this article: How Does Detoxification Work? Understanding Phase I, Phase II, and Phase III Detoxification
Summary
The omegas naturally present in fatty fish are well-supported for brain and eye development, making them a wonderful addition to your diet. At the same time, microplastics are an emerging concern, frequently detected in seafood. Thankfully, simple steps can help you reduce your family’s exposure while still reaping all the goodness fish provides. Source seafood thoughtfully, rinse fillets, devein shrimp, use glass or stainless steel for cooking, and make small swaps like switching plastic cutting boards for wood and drinking high-quality filtered water.
If your family isn’t consuming fatty fish 2–3 times per week, a quality omega-3 supplement can help ensure you’re getting enough. Regular detoxification support can also help your family maintain healthy elimination pathways, supporting the body’s ability to process and clear everyday toxins.
References:
- Ramsperger, A. F. R. M., Bergamaschi, E., Panizzolo, M., Fenoglio, I., Barbero, F., Peters, R., Undas, A., Purker, S., Giese, B., Lalyer, C. R., Tamargo, A., Moreno-Arribas, M. V., Grossart, H.-P., Kühnel, D., Dietrich, J., Paulsen, F., Afanou, A. K., Zienolddiny-Narui, S., Eriksen Hammer, S., & Kringlen Ervik, T. (2023). Nano- and microplastics: a comprehensive review on their exposure routes, translocation, and fate in humans. NanoImpact, 29, 100441. https://doi.org/10.1016/j.impact.2022.100441
- Tyc HJ, Kłodnicka K, Teresińska B, Karpiński R, Flieger J, Baj J. Micro- and Nanoplastics as Disruptors of the Endocrine System-A Review of the Threats and Consequences Associated with Plastic Exposure. Int J Mol Sci. 2025 Jun 26;26(13):6156. doi: 10.3390/ijms26136156. PMID: 40649932; PMCID: PMC12249724.
- Sharma RK, Kumari U, Kumar S. Impact of Microplastics on Pregnancy and Fetal Development: A Systematic Review. Cureus. 2024 May 20;16(5):e60712. doi: 10.7759/cureus.60712. PMID: 38903343; PMCID: PMC11186737.
- FDA. (2024, July 24). Microplastics and Nanoplastics in Foods. U.S. Food and Drug Administration. https://www.fda.gov/food/environmental-contaminants-food/microplastics-and-nanoplastics-food.
- Pitt, J.A., Gallager, S.M., Youngs, S. et al. The abundance and localization of environmental microplastics in gastrointestinal tract and muscle of Atlantic killifish (Fundulus heteroclitus): a pilot study. Micropl.&Nanopl. 4, 23 (2024). https://doi.org/10.1186/s43591-024-00101-w
- Paul, A.-A., Hannon, C., Mateja Švonja, Connellan, I., & Frias, J. (2023). Efficacy of microplastic depuration on two commercial oyster species from the west coast of Ireland. Journal of the World Aquaculture Society, 54(5), 1217–1234. https://doi.org/10.1111/jwas.12989
- Traylor, S. D., Granek, E. F., Duncan, M., & Brander, S. M. (2024). From the ocean to our kitchen table: anthropogenic particles in the edible tissue of U.S. West Coast seafood species. Frontiers in Toxicology, 6. https://doi.org/10.3389/ftox.2024.1469995
- Fred-Ahmadu, O. H., Ahmadu, F. O., Adedapo, A. E., Oghenovo, I., Ogunmodede, O. T., & Benson, N. U. (2024). Microplastics and chemical contamination in aquaculture ecosystems: The role of climate change and implications for food safety—a review. Environmental Sciences Europe, 36(1). https://doi.org/10.1186/s12302-024-00995-6
- Selden, K. R., & Baker, M. R. (2023). Influence of marine habitat on microplastic prevalence in forage fish and salmon in the Salish Sea. Marine Pollution Bulletin, 197, 115748. https://doi.org/10.1016/j.marpolbul.2023.115748
- Tocher, D. R., Betancor, M. B., Sprague, M., Olsen, R. E., & Napier, J. A. (2019). Omega-3 Long-Chain Polyunsaturated Fatty Acids, EPA and DHA: Bridging the Gap between Supply and Demand. Nutrients, 11(1), 89. https://doi.org/10.3390/nu11010089
- Chen J, Jayachandran M, Bai W, Xu B. A critical review on the health benefits of fish consumption and its bioactive constituents. Food Chem. 2022 Feb 1;369:130874. doi: 10.1016/j.foodchem.2021.130874. Epub 2021 Aug 16. PMID: 34455321.
- Human Foods Program. (2024). Advice About Eating Fish. U.S. Food and Drug Administration. https://www.fda.gov/food/consumers/advice-about-eating-fish
