Environmental Health 101

Why it matters

Think of your body as a finely tuned machine that runs best on clean fuel. When you're exposed to environmental toxins—air pollution, heavy metals, pesticides, mold, or per- and polyfluoroalkyl substances (PFAS, otherwise known as forever chemicals)—they can act like dirty fuel. This may cause harmful changes in your body that can include brain fog, decreased energy, metabolic changes, and can even raise your risk for some chronic diseases.

Today’s environment is more complex than ever, and small, day-to-day exposures can add up—impacting not just how you feel day to day, but also your long-term health. Fortunately, the human body is equipped with intricate systems that recognize, filter, and eliminate many of these substances. The effectiveness of these natural defenses is shaped by factors such as genetics, daily habits, and the choices you make about your surroundings, the foods you eat, and the products you use.

Caring for your environment is one of the most impactful—and often overlooked—ways to support overall vitality and resilience. With a little awareness and some practical steps, you can help your body minimize its toxic load and function at its best.

What is environmental health?

Environmental health is the connection between your surroundings and your health. It considers how the quality of the air you breathe, the water you drink, the food you eat, and even the products and dust in your home can influence how your body functions in both the short and long term. By understanding these connections, you gain the ability to make practical choices in your daily life—choices that can reduce risks, support your body’s natural defenses, and promote lasting health.

Toxins impact

Environmental toxins can influence how you feel, often in ways that are easy to mistake for stress, aging, or simple fatigue. Because exposures can build up gradually, symptoms may appear slowly and may resemble those of other conditions. Over time, this can reduce resilience and affect quality of life. Recognizing and supporting the body’s natural detoxification systems early can help restore energy, improve focus, and protect long-term health. Exposures to toxins can contribute to¹:

• Brain fog or trouble concentrating
• Headaches or migraines²
• Increased sensitivity to smells, chemicals, or fragrances
• Difficulty falling or staying asleep
• Mood swings, irritability, or low mood
• Bloating, nausea, or irregular digestion
• Skin rashes, itching, or flare-ups of eczema³
• Body aches or recurring joint/muscle tenderness
• Post-nasal drip, chronic congestion, or breathing changes⁴

Long-term effects

Long-term exposure to pollutants like heavy metals, pesticides, or volatile organic chemicals (VOCs) can drive inflammation 5 and hormone disruption⁶. Over the years, this raises risks for autoimmune⁷, cardiovascular⁸, and neurological conditions⁹.

While everyday life involves unavoidable contact with air, water, food, and surfaces that may introduce these pollutants, the body is equipped with defenses—including the liver, kidneys, gut, lungs, and skin—to help process and eliminate them¹⁰. Persistent or high levels of exposure can eventually strain these systems, but small, steady changes help lower the total burden and yield meaningful benefits. Reducing exposure and supporting your body's natural detox pathways can lead to:

• Lower risk of heart, lung, metabolic, and some cancers^11,12.
• Healthier aging and a longer period of life spent in good health^13,14.
• Fewer inflammatory hits to the brain, which mean sharper focus¹⁵ and steadier mood^16,17.
• Better oxygen delivery and cellular energy that boost stamina and strength^18,19.
• Cleaner air, water, and food that support steady energy²⁰, a stronger immune system, and increased feelings of enthusiasm, aliveness, and energy²¹.

Understanding environmental exposure

Daily exposures may not cause immediate symptoms, but they can build up over time and strain the body’s natural detoxification systems.

How do toxins get into the body?

There are several main exposure pathways²². Here's an overview of how your body is exposed to toxins (each toxin and how it may affect your body will be covered in detail in a later section):

• Breathing: Inhaling pollutants from outdoor traffic, smoke, wildfires, or indoor sources like cleaning sprays, mold spores, gas stoves, dust, and volatile organic compounds (VOCs), which are toxic compounds released in the air from paint or new furniture like couches or non-organic mattresses.
• Eating and drinking: Consuming foods or water tainted with pesticide residues, heavy metals (lead, mercury, arsenic, cadmium), per- and polyfluoroalkyl substances (PFAS), microplastics, nitrates, or dioxins, or eating items packaged in materials that leach PFAS or bisphenol A (BPA).
• Skin contact: Absorbing chemicals from certain personal care products like lotions, shampoos, and deodorants, cleaning agents, certain fabrics, particularly those treated with stain-resistant or waterproof coatings²³, or lawn treatments.

What it means to “process” a toxin

When encountering most toxins, your body doesn’t just flush them out and eliminate them immediately. Instead, it runs through a multi-step process²⁴:

1. Take it in and recognize it: You inhale, eat, drink, or absorb a chemical through your skin, and the body recognizes it as foreign.
2. Move it around: It enters your bloodstream and may be circulated, parked in fat or bones, or directed to the liver for processing.
3. Transform it: The liver tries to convert it into something less harmful and easier to eliminate; this can briefly make it more reactive before it’s neutralized (See Detoxification Basics section for more details).
4. Get it out—or not: Toxins (or their breakdown products) are cleared through urine, stool, sweat, and breath, but if elimination is slow, they may build up and interfere with normal cell function.

Why some toxins are hard to eliminate

Many modern pollutants—especially synthetic ones—aren’t easy for the body to break down. While each toxin has its own characteristics and challenges, here are some common reasons why the body might struggle:

• Some toxins are stored long-term in fat tissue: Instead of being easily flushed out by the body, some types of toxins are stored long-term in fat tissue. These can include certain heavy metals, polybrominated diphenyl ethers, polychlorinated biphenyls, and some pesticides²⁵.
• Others don’t break down easily, either in your body or in the environment (e.g., PFAS)²⁶. This could be due to their unique chemical structure and the way they interact with biological and environmental systems.
• Your detox system may be overwhelmed, especially if exposure is constant or layered with poor nutrition, genetic variations, stress, or illness²⁷.

What is a half-life and why it matters

A toxin’s half-life is the time it takes for half of the amount in your body to be eliminated²⁸. This is a commonly used measurement to help us understand the characteristics of a toxin and how it interacts with your body over time.

If something has a short half-life (like alcohol), it clears in hours or days. If it has a long half-life (like certain PFAS, lead, or cadmium), it may take months to years to reduce even slightly and may remain in your tissues long after exposure stops.

This is why early detection, regular monitoring, and minimizing new exposures are so important. Once toxins accumulate, it often requires long-term, consistent effort through diet, lifestyle, and sometimes targeted support to bring levels down.

Why people react differently to the same exposure

Two people can be exposed to the same chemical, yet one may feel fine, while the other experiences symptoms or health impacts. Reacting to a toxin doesn’t just mean having an allergy or a rash. It refers to this whole biological process—how well or poorly your body recognizes, processes, and clears a toxin. That’s because many factors shape how the body handles toxins^29,30:

• Dose and frequency: The type, amount, and how often you’re exposed.
• Genetics: Some people clear toxins quickly; others have gene variants (like MTHFR) that slow detoxification.
• Age or key life stages: Younger individuals absorb more toxins like lead; pregnant individuals have shifting nutrient needs while older adults detoxify more slowly.
• Nutrition and overall health: B vitamins, protein, and certain minerals (like magnesium and zinc) are needed to “run” detox enzymes.
• Existing medical conditions or medications: Illnesses like liver or kidney disease or medications that use the same detox pathways can bottleneck clearance.

Knowing your personal risk factors helps tailor your approach and interpret your test results.

Key environmental toxins

An environmental toxin is any harmful substance or agent present in the environment that can negatively impact health. These can be man-made or natural and can cause significant health issues, especially with long-term exposure. Understanding the impacts and how exposure occurs is essential for taking steps to protect your health.

Heavy metals

What it is: Heavy metals, including cadmium, arsenic, aluminum, and mercury, are naturally occurring elements found in the earth’s crust. However, industrial activities can raise their levels in water or soil, potentially becoming harmful to human health.

Where it shows up: Heavy metals can enter the environment and human bodies from various sources, including factories and mining operations, contaminated drinking water from industrial pollution, agricultural runoff, old plumbing systems or old paint, and foods such as certain fish or vegetables grown in contaminated soil³⁰.

Impact on health: Metals accumulate in tissues and disrupt enzymes, nerves, and organ function. These are linked to cognition changes, blood pressure elevation, kidney stress, and immune/metabolic effects.

• Cardiovascular system: Heavy metals can lead to high blood pressure and increase the risk of heart disease³¹.
• Gastrointestinal system: Heavy metal exposure can cause digestive problems and damage the liver and kidneys³².
• Cognition: Heavy metals can impair brain function and cause developmental issues, especially in children³³.
• Skin health: Heavy metals can cause skin conditions such as dermatitis and skin lesions³⁴.
• Nervous system damage: Long-term exposure to heavy metals can disrupt brain development and lead to learning and behavior problems, especially in children³³.

Testing:

• Function membership: Lead, mercury.
• Function add‑on: Arsenic, aluminum.
• Specialty: Cadmium, others if history suggests exposure.

PFAS ("forever chemicals")

What it is: Per- and polyfluoroalkyl substances, or PFAS chemicals, are a group of synthetic compounds widely used for their water- and grease-resistant properties⁵⁷.

Where it shows up: Nonstick pans, waterproof outerwear, stain‑resistant carpets/furniture, fast food and takeout packaging, firefighting foam contamination, and some municipal/well water.

• Industrial processes: PFAS are used in various manufacturing processes, including those involving nonstick coatings, waterproofing treatments, and stain-resistant products⁵⁸.
• Firefighting foam: Aqueous film-forming foams (AFFFs) used in firefighting contain high levels of PFAS⁵⁹.
• Consumer products: PFAS are found in nonstick cookware, water-repellent clothing, and cleaning products ⁶⁰.
• Food packaging: PFAS are used in food wrappers, fast food containers, and microwave popcorn bags to resist grease and stains⁶¹.
• Agricultural runoff: PFAS can enter soil and water using contaminated biosolids and fertilizers ⁶⁰.
• Wastewater treatment plants: These facilities can release PFAS into the environment through treated effluent and biosolids⁶².
• Contaminated sites: Areas near industries that used or manufactured PFAS may have elevated levels of these chemicals in soil and groundwater⁶³.

Impact on health: PFAS are often referred to as "forever chemicals" because they do not break down easily in the environment or the human body. These chemicals can accumulate over time, leading to potential health risks such as cancer, liver damage, and immune system disruption⁶⁴.

• Cancer: PFAS exposure has been linked to several types of cancer, including kidney and liver cancer, due to their ability to persist in the body and potentially cause cellular damage⁶⁵.
• Immune system effects: PFAS can suppress the immune system, making the body less effective at fighting infections and potentially reducing vaccine effectiveness⁶⁵.
• Thyroid disorders: These chemicals can disrupt thyroid function, leading to problems such as hypothyroidism and altered hormone levels⁶⁶.
• Developmental issues: Exposure to PFAS during pregnancy or early childhood can affect developmental milestones and may be associated with lower birth weights⁶⁷.
• Liver damage: PFAS have been shown to impact liver function, potentially leading to liver disease or elevated liver enzymes⁶⁸.
• Cholesterol levels: PFAS exposure is associated with increased cholesterol levels, which can contribute to cardiovascular disease⁶⁹.
• Reproductive health problems: These chemicals may affect reproductive health, potentially leading to reduced fertility and developmental issues in offspring⁷⁰.

What you can do:

• Choose PFAS-free products: Opt for items labeled as PFAS-free, including nonstick cookware and water-resistant textiles⁷¹.
• Filter drinking water: Use water filters specifically designed to remove PFAS chemicals. Activated carbon filters and reverse osmosis systems are effective options⁷².
• Avoid fast food packaging: Limit fast food consumption, as its packaging may contain PFAS chemicals⁶¹.
• Check for contaminated sites: Stay informed about local environmental reports and avoid areas with known PFAS contamination, such as certain industrial sites⁶³.
• Use alternatives to nonstick cookware: Prefer stainless steel or cast iron cookware over nonstick pans that may contain PFAS ⁶⁰.
• Be cautious with stain-resistant treatments: Avoid products with stain-resistant treatments on carpets, furniture, and clothing ⁶⁰.

Testing:

• Function add‑on: PFAS panel (NASEM aligned): MeFOSAA, PFHxS, linear & branched PFOA, PFDA, PFUnDA, linear & branched PFOS, PFNA

Bisphenol A (BPA)

What it is: An industrial chemical used in polycarbonate plastics and epoxy resins (can linings); easily migrates into food, beverages, and from thermal receipt paper⁷³.

Where it shows up:

• Plastic water bottles and food containers (especially when heated or worn)
• Epoxy linings of canned foods/beverages
• Some sports equipment
• Thermal cash‑register receipts

Impact on health: BPA induces oxidative stress, mitochondrial dysfunction, and epigenetic changes, which can lead to multi-organ toxicity and disruption of cellular signaling pathways.

• Hormone disruption: BPA can mimic estrogen and also block some testosterone messages. The hormone mix-up can throw off normal growth, metabolism, and reproductive function⁷⁴.
• Fertility and healthy development: Studies link regular BPA exposure to lower sperm quality, shifts in reproductive-hormone levels, and potential effects on getting pregnant and on a baby’s development during pregnancy⁷⁵.
• Cancer risk and tumor progression: Because BPA acts like a weak hormone, it may help certain hormone-sensitive tumors, such as breast or prostate cancers, get started or grow faster⁷⁴.
• Weight and blood sugar control: BPA can nudge the body to store extra fat and disrupt how we handle sugars and fats, raising the odds of obesity and type 2 diabetes^74,76.
• Heart health: Frequent exposure is tied to higher blood pressure readings and an increased risk of heart disease⁷⁴.
• Immune dysfunction and inflammation: BPA can tilt the immune system toward chronic, low-grade inflammation, which may raise the chances of allergies or autoimmune conditions⁷⁶.

What you can do:

• Avoid plastic when possible: Use glass, stainless steel, or ceramic containers instead of plastic, especially for hot food or drinks.
• Skip canned foods: Many cans are lined with BPA-containing materials, so opt for fresh or frozen foods instead.
• Don’t microwave plastics: Heat can cause BPA to leak from plastics, so avoid microwaving food or drinks in plastic containers.
• Limit handling receipts: Thermal paper receipts often contain BPA. Wash your hands after touching them and avoid unnecessary handling.
• Avoid plastic wrap: Use beeswax wraps or other natural alternatives to store food.

Testing:

• Function add‑on: BPA Total (urine) available through Function; good marker for short‑term exposure changes (levels can drop quickly with product swaps).

Other hormone disruptors (phthalates, flame retardants/PBDEs, parabens)

What it is: Man-made chemicals that interfere with or mimic hormone signaling in the body. Includes phthalates (used to soften plastics), flame retardants like polybrominated diphenyl ethers (PBDEs, which are used to slow fire spread), and parabens (used to preserve personal care products). Collectively, these disrupt the hormone, reproductive, neurological, and immune systems⁷⁷.

Where it shows up:

Phthalates 78

• Soft vinyl/PVC products (flooring, shower curtains, tablecloths, wall coverings)
• Fragranced personal care products: perfumes, lotions, deodorants, nail polish, shampoos, hair spray, body wash (used as fragrance carriers)
• Food packaging, and processing equipment (conveyor belts, gloves, jars)
• Medical supplies: IV bags, tubing
• Indoor dust (from migration out of PVC and other products)
• Toys, upholstery, sealants, adhesives, coatings on some medications

PBDEs 79

• Older foam furniture, mattresses, upholstery, carpet padding (especially pre-2005)
• Electronics: TVs, computers, monitors, some appliances
• Building materials, insulation, plastics, textiles (curtains, drapes)
• Car interiors
• Indoor house dust (from degrading foam and electronics)

Parabens 80

• Personal care products: lotions, shampoos, face washes, makeup
• Sunscreens
• Topical medications and creams
• Processed foods (as antimicrobial preservatives)
• Household cleaners and air fresheners

Impact on health:

Phthalates 78

• Disrupt testosterone and estrogen balance
• Linked to reproductive issues, infertility, and earlier puberty
• Associated with increased risk of obesity, asthma, and metabolic syndrome
• May contribute to developmental and behavioral issues in children

PBDEs 79

• Hormone disruption (especially thyroid hormones)
• Decreased fertility and altered reproductive development
• Cognitive and behavioral issues in children
• Linked to obesity, ADHD, and immune suppression

Parabens 80

• Mimic estrogen and disrupt hormone function
• Linked to increased breast cancer risk (parabens found in tumor tissue)
• May affect fertility and reproductive hormone levels
• Potential impacts on skin and immune response

What you can do:

Phthalates 78

• Choose products labeled “phthalate-free,” especially for children’s toys and personal care items
• Avoid plastics labeled with recycling code #3 (PVC)
• Store food in glass or stainless steel, not plastic
• Use natural fiber shower curtains instead of PVC
• Opt for fragrance-free or naturally scented cosmetics and cleaning products
• Avoid fast food and highly processed foods (often come in phthalate-containing packaging)
• Don’t microwave food in plastic containers
• Wash hands after handling receipts and avoid vinyl gloves for food handling

PBDEs 79

• Replace or cover old foam furniture and mattresses, especially if the foam is crumbling or exposed
• HEPA vacuum and damp-wipe surfaces regularly to reduce dust-containing PBDEs
• Avoid reupholstering older furniture or replacing old carpet without precautions (isolating work area, HEPA vacuum afterward)
• Choose electronics and furniture labeled PBDE-free, or opt for naturally flame-resistant materials like wool and cotton
• Buy new mattresses and foam products that meet updated (post-2005) safety standards
• Clean hands frequently, particularly before eating

Parabens 80

• Choose “paraben-free” labeled products
• Use fewer personal care products or switch to cleaner brands
• Read ingredient labels (look to avoid methylparaben, propylparaben, butylparaben)
• Opt for simple, unscented, or naturally preserved items

Testing:

• Specialty: Urine phthalate metabolites panel; flame retardant panels (serum/adipose); urine paraben metabolite panel

Pesticides, herbicides, and fungicides

What it is: Pesticides, herbicides, and fungicides are chemicals widely used in agriculture, industrial, and residential settings to manage pests, weeds, and plant diseases.

Where it shows up: Pesticides, herbicides, and fungicides can reach you through sprayed non-organic produce, lawn and garden treatments, wind-blown drift from nearby farms, contaminated well water, lingering chemicals in older soils, and coatings on treated seeds or stored grains.

• Glyphosate: Found in herbicides like Roundup, glyphosate is used to kill weeds and is common in non-organic agriculture⁸¹.
• Atrazine: This herbicide, used primarily on corn, can be found in agricultural runoff and drinking water⁸².
• Chlorpyrifos: An insecticide used on fruits and vegetables, chlorpyrifos can contaminate soil and water near treated fields⁸³.
• Dichlorodiphenyltrichloroethane (DDT): Although banned in many countries, DDT residues can persist in soil and some food products⁸⁴.
• Maneb: A commonly used fungicide to prevent fungal diseases in crops, which can be found in agricultural areas and food products⁸⁵.
• Propiconazole: Used to control fungal diseases in cereals and fruits, propiconazole residues may be present in soil and food⁸⁶.

Impact on health:

• Cancer: Regular contact with weed-killer glyphosate or the fungicide maneb has been tied to higher odds of certain cancers, including non-Hodgkin lymphoma⁸⁷.
• Hormone disruption: Farm chemicals such as atrazine (an herbicide) 88 and propiconazole (a fungicide)⁸⁹ can scramble hormone signals, which may affect fertility, growth, and normal development.
• Brain and learning effects: The insecticide chlorpyrifos has been linked to lower IQ scores and attention problems, especially when exposure occurs while the brain is still developing⁹⁰.
• Long-term disease burden: Years of low-level exposure to some pesticides or fungicides (for example, maneb) can raise the chances of ongoing health issues like chronic breathing trouble or persistent skin problems⁹¹.
• Breathing problems: Pesticide fumes can irritate the airways, trigger asthma, and make it harder to breathe⁹².
• Digestive and liver stress: Swallowing or inhaling these chemicals may upset the balance of “good” gut bacteria (dysbiosis)⁹³ and, over time, can strain the liver⁹⁴.
• Skin reactions: Direct contact can cause itching, rashes, or allergic-type flare-ups on the skin⁹⁵.

What you can do:

• Choose organic produce: Organic farming avoids synthetic pesticides, herbicides, and fungicides. Opting for organic fruits and vegetables can reduce exposure⁹⁶.
• Grow your own produce: Consider growing fruits and vegetables using organic gardening methods⁹⁷ to control pesticide use⁹⁸.
• Wash and peel fruits and vegetables: Thorough washing and peeling can help remove pesticide and fungicide residues⁹⁹.
• Filter drinking water: Use water filters designed to remove agricultural contaminants, especially in areas near farming operations¹⁰⁰.
• Support sustainable farming: Advocate for farms using integrated pest management and sustainable practices that reduce reliance on chemicals ¹⁰¹.
• Use natural pest control: Employ non-toxic methods for managing pests, such as using natural predators or homemade remedies¹⁰².

Testing:

• Specialty: Select pesticide panels (e.g., organochlorines, DDT/DDE, heptachlor, lindane, etc.) if exposure is suspected.

Mold and mycotoxins

What it is: Mold is a fungus that thrives in moist environments. It reproduces by releasing tiny spores that can travel through the air. When these spores land on wet surfaces, they can grow and spread. Some molds also create harmful mycotoxins¹⁰³. There are several hundred known mycotoxins, with aflatoxin, ochratoxin A, trichothecenes, and zearalenone being among the most common¹⁰⁴.

Where it shows up: People can be exposed to mycotoxins by breathing in airborne spores, eating or drinking contaminated food or beverages, or touching contaminated surfaces ¹⁰⁵.

• Bathrooms: High humidity from showers and sinks can lead to mold growth.
• Kitchens: Leaky faucets and appliances create damp conditions favorable for mold.
• Basements: Often damp and poorly ventilated, basements can be a breeding ground for mold.
• Roofs and walls: Leaks from roofs and walls allow moisture that supports mold growth.
• Air conditioning systems: Poorly maintained systems can spread mold spores.
• Carpets and upholstery: Spills and high humidity can promote mold growth in carpets and furniture.

Impact on health: Exposure to mold can cause various health issues, especially for people with allergies, asthma, or weakened immune systems¹⁰⁶.

• Respiratory problems: Mold spores can cause coughing, wheezing, and shortness of breath¹⁰⁷.
• Allergic reactions: Symptoms include sneezing, a runny nose, and skin rashes¹⁰⁸.
• Asthma attacks: Mold exposure can trigger asthma attacks in people with asthma¹⁰⁹.
• Sinus infections: Prolonged mold exposure can lead to chronic sinus infections¹¹⁰.
• Eye irritation: Mold can cause red, itchy, or watery eyes¹¹¹.
• Skin irritation: Contact with mold can cause rashes and other skin issues¹¹¹.
• Immune system suppression: Mold can weaken the immune system, making it harder to fight off infections¹¹².
• Chronic inflammation and CIRS (chronic inflammatory response syndrome): Mold exposure can trigger persistent inflammation throughout the body, sometimes leading to CIRS—a complex condition involving immune dysregulation, fatigue, cognitive symptoms, and multisystem effects, especially in genetically susceptible individuals¹¹³.

What you can do:114

• Control humidity: Keep indoor humidity 30-50% (always <60%). Use dehumidifiers and air conditioners to help control humidity.
• Fix leaks: Repair any leaks in roofs, walls, and plumbing to prevent water from entering the home.
• Ventilate: Use exhaust fans in bathrooms and kitchens to reduce moisture. Open windows to improve air circulation.
• Clean regularly: Clean and dry areas prone to mold growth, such as bathrooms and kitchens. Use mold-killing products to clean surfaces.
• Use mold-resistant products: When renovating, choose mold-resistant drywall and paint.
• Dry wet areas: Promptly dry any wet areas, such as after spills or flooding. Remove and replace soaked carpets or upholstery.
• Monitor indoor plants: Overwatering indoor plants can create a moist environment for mold growth. Ensure proper drainage and avoid overwatering.

Testing:

• Function add‑on: Inflammation markers, including serum osmolality, PAI‑1 Ag, complement C4a, and MMP‑9, can reflect the inflammatory response that may occur with exposure to certain biotoxins such as those produced by mold.
• Specialty: Urine mycotoxin panels; environmental mold sampling (ERMI, HERTSMI, air, surface) via professional services.

Air pollution (PM¹⁰, PM2.5, NO₂, O₃, SO₂ combustion gases)

What it is: A mixture of particles and gases from traffic, industry, wildfires, and indoor combustion. Air pollution consists of several harmful components, including particulate matter and gases like nitrogen dioxide (NO²) and ozone (O3).

• Particulate matter (PM): Dust-like particles in two sizes: PM¹⁰ (coarse) and PM2.5 (fine). Fine particles travel deep into the lungs and bloodstream¹¹⁵.
• Nitrogen dioxide (NO²): A reddish-brown gas formed whenever fuel is burned¹¹⁶.
• Ozone (O3): Ozone high in the atmosphere helps block some ultraviolet rays from reaching the earth, providing some protection. On the other hand, ozone that builds up at lower altitudes near the ground is a harmful gas created when pollutants react in the presence of sunlight¹¹⁶.
• Sulfur dioxide (SO₂): A sharp-smelling gas from burning coal or heavy oil¹¹⁷.
• Carbon monoxide (CO): Invisible gas that blocks oxygen in the blood¹¹⁸.

Where it shows up: People are exposed to these pollutants primarily by breathing in polluted air, which is especially common in areas with heavy traffic, industrial emissions, or poor indoor air quality¹¹⁹.

• Particulate matter (PM) 120
  • Natural: Wildfires, dust storms, volcanic ash, sea spray, pollen, and mold spores.
  • Human-made: Vehicle exhaust, tire and brake dust, factory/power plant smoke, construction dust, wood stoves and fireplaces, crop tilling and harvesting, open waste burning.
• Nitrogen dioxide (NO²): NO² primarily originates from the combustion of fossil fuels and has various natural and human-made sources¹²¹.
  • Natural: Lightning, volcanic plumes, tiny soil microbes.
  • Human-made: Car, truck, and bus tailpipes; gas furnaces and stoves; coal, oil, and gas-fired power plants; crop or trash burning.
• Ozone (O3): Ozone is naturally produced in the stratosphere, where it protects the Earth from ultraviolet radiation. At ground level, however, ozone is created when pollutants like nitrogen oxides (NOx) and volatile organic compounds (VOCs) react in the presence of sunlight. Human-made sources of ground-level ozone include vehicle emissions, industrial processes, and the use of solvents and fuels. Additionally, agricultural activities and chemical manufacturing contribute to the levels of ozone precursors in the atmosphere¹²².
• Sulfur dioxide (SO²): These are released from coal-fired power stations, metal smelters, volcanoes, and wildfires¹²²:
  • Natural: Volcanic eruptions, wildfires.
  • Human-made: Burning coal or heavy oil in power plants and ships, metal smelters, older diesel vehicles and oil furnaces.
• Carbon monoxide (CO): Produced mainly by vehicles and engines, especially in areas with poor ventilation¹²²:
  • Natural sources: CO is naturally produced by wildfires and volcanic eruptions.
  • Human-made sources: Vehicle emissions, especially from gasoline and diesel engines, and residential heating systems using fossil fuels. Additionally, industrial processes, such as steel production and certain chemical manufacturing, emit CO. In areas with poor ventilation, indoor sources like cooking with solid fuels can also produce significant amounts of CO.

Impact on health: Long-term exposure to air pollution can result in serious health issues, including respiratory problems, cardiovascular diseases, and other systemic health conditions¹¹⁹.

• Heart health: Breathing polluted air can raise blood pressure, trigger irregular heartbeats, and increase the risk of heart disease¹²³.
• Lung health: Air pollutants can worsen asthma, reduce lung function, and increase the risk of respiratory infections^124,125.
• Brain function: Long-term exposure to pollution is linked to memory problems and a higher risk of Alzheimer’s126 and Parkinson’s disease¹²⁷.
• Immune health: Polluted air weakens immune defenses, making it harder to fight off illnesses^128,129.
• Reproductive health: Exposure to pollution can affect fertility, lead to pregnancy complications, and increase the risk of early birth or low birth weight^130,131.
• Skin health: Air pollution can speed up skin aging¹³² and trigger inflammatory skin conditions like eczema^133,134.
• Hormone balance: Some pollutants can disrupt hormones¹³⁵, increasing the risk of issues like obesity¹³⁶ and diabetes¹³⁷. (See Weight Management 101).
• Mental health: Pollution may contribute to anxiety and depression by affecting brain chemistry and increasing inflammation¹³⁸.

What you can do:

• Check local air quality reports: Stay informed about current air pollution levels by checking local air quality indexes or reports. Websites and apps often provide real-time information on pollution levels¹³⁹.
• Limit outdoor activities on high pollution days: On days with high pollution levels, cut back on outdoor activities to reduce exposure, especially if dealing with respiratory or heart conditions¹⁴⁰.
• Exercise indoors during poor air quality: Opt for indoor workouts when air quality is poor. Indoor gyms or home exercise routines help maintain fitness without the risk of outdoor pollutants¹⁴¹. (See Exercise 101).
• Avoid high-traffic areas and industrial zones: Stay away from high-traffic and industrial zones when outdoors, as these areas often have elevated pollution levels¹⁴².

Testing:

• Behavior/monitor: Use local AQI apps, wearable PM/VOC sensors.

Water contaminants

What it is: Municipal systems add chlorine or chloramine to kill microbes; those disinfectants can react with organic matter to form disinfection by-products (DBPs) such as trihalomethanes. Old pipes may leach metals (lead, copper), rural runoff can raise nitrate levels, private wells risk microbial contamination after floods or droughts, and aging PVC can shed small amounts of plastic-related VOCs.

Where it shows up: City tap water after treatment, homes with pre-1986 plumbing, wells near agriculture or industry, and any supply that hasn’t been flushed after long stagnation (vacations, seasonal homes).

Impact on health:

• Chlorine/DBPs: Can dry skin, alter gut microbes, and—at high lifelong doses—raise bladder cancer risk¹⁴³.
• Nitrates: Long-term exposure is linked to increased risks of thyroid problems, adverse pregnancy outcomes, certain cancers (e.g., colorectal, bladder), and birth defects—even at levels below regulatory limits¹⁴⁴.
• Microbes: Bacteria (E. coli, Salmonella), parasites (Giardia, Cryptosporidium), and viruses (Hepatitis A, norovirus) can enter water from sewage, animal waste, or surface runoff causing gastrointestinal illnesses (nausea, vomiting, diarrhea), liver infections, and in severe cases, life-threatening diseases such as cholera and typhoid, especially in the elderly and immunocompromised individuals¹⁴⁵.
• Pipe-related contaminants: Aging or plastic pipes can leach harmful substances—including microplastics, vinyl chloride, phthalates, organotins, heavy metals (like lead and copper), and aldehydes—which may disrupt hormones, damage organs, weaken the immune system, and increase cancer risk over time¹⁴⁶.

What you can do:

• Test your water supply to select the best targeted filter for local contaminants.
• Carbon block plus reverse osmosis filters (countertop or under-sink) help to remove chlorine, DBPs, PFAS, most metals, and many VOCs.
• Test private wells yearly and retest after floods.
• Run the tap 30 seconds each morning in older homes, use cold water for cooking (heating concentrates metals/DBPs), and keep plumbing in good repair.

Testing:

Testing annual water quality reports or testing private wells regularly can help match filtering strategies to specific contaminants in your water supply.

• Disinfection byproducts (chlorine, chloramine, THMs, HAAs): Home test strips can detect chlorine/chloramine; lab analysis is needed for byproducts like trihalomethanes or vinyl chloride.
• Nitrates/nitrites: Test with home kits or lab services, especially if you use well water or live near farmland.
• Pesticides/herbicides: Requires lab testing of water—recommended in agricultural areas or after floods.
• Microbial contaminants (E. coli, coliform, Giardia): Use home test kits or lab testing; test especially after flooding, plumbing damage, or in private wells.
• Pipe-related chemicals (phthalates, microplastics, organotins): Specialized lab testing is required; some contaminants (e.g., phthalates, vinyl chloride) may also appear on municipal water reports.

Volatile organic compounds (VOCs)/off-gassing chemicals

What it is: Volatile organic compounds (VOCs) are chemicals that easily become vapors or gases, and are present in many everyday products. Chemicals like benzene, toluene, and xylene, commonly found in industrial emissions and household products, can lead to oxidative stress and inflammation¹⁴⁷.

Where it shows up:

• Paints and varnishes: Commonly used in home renovations and building projects, these products often release VOCs such as benzene and toluene into the air¹⁴⁸.
• Cleaning supplies: Many household cleaners, such as disinfectants and degreasers, contain VOCs like formaldehyde and ethylene glycol¹⁴⁹.
• Building materials: Items like carpets, furniture, and some wall coverings can emit VOCs, including xylene and styrene¹⁵⁰.
• Office equipment: Printers, copiers, and other office machines can release VOCs like benzene and ozone into the air¹⁵¹.
• Personal care products: Products such as perfumes, hair sprays, and deodorants often contain fragrances that can emit VOCs like acetone and methylene chloride¹⁵².

Impact on health:

• Respiratory system: VOCs can cause respiratory irritation and exacerbate conditions like asthma¹⁵³.
• Brain: Exposure to VOCs may impair cognitive function and cause headaches¹⁵⁴.
• Ear/nose/throat health: VOCs can irritate mucous membranes, causing discomfort in the ears, nose, and throat¹⁵⁵.
• Skin health: VOCs can cause allergic reactions, dermatitis, and itching¹⁵⁶.

What you can do:

• Choose low-VOC products: Opt for paints, varnishes, and cleaners that are labeled as low-VOC or VOC-free¹⁵⁷.
• Use natural cleaners: Select non-toxic, natural cleaning products.
• Avoid strong chemical odors: Stay away from products with strong chemical scents and added fragrances¹⁵⁸.
• Ensure proper ventilation: Open windows and use exhaust fans when using products that emit VOCs¹⁵⁹.
• Store chemicals safely: Keep chemicals in tightly sealed containers and in well-ventilated areas.

Testing:

• Behavior/monitor: Indoor VOC meters; professional IAQ testing.

Environmental tobacco smoke (secondhand smoke)

What it is: Environmental tobacco smoke (ETS), commonly known as secondhand smoke, contains a mix of chemicals that can cause significant health problems through oxidative stress and inflammation¹⁶⁰.

Where it shows up:

• Cigarette smoking: Direct smoke produced by burning cigarettes.
• Secondhand smoke: Smoke inhaled involuntarily from those who are smoking nearby¹⁶¹.

Impact on health:

• Cardiovascular system: Increases the risk of heart disease and high blood pressure¹⁶².
• Respiratory system: Exposure can trigger asthma, chronic bronchitis, and other respiratory infections¹⁶³.
• Mental health: Linked to higher levels of stress, anxiety, and depression¹⁶⁴. (See Mental Health and Stress Management 101).
• Skin health: Contributes to premature aging and skin damage, including wrinkles and decreased skin elasticity¹⁶⁵.
• Cancer: ETS exposure is linked to higher risks of lung cancer and other types of cancer, such as breast and nasal sinus cancer¹⁶⁶.

What you can do:

• Smoking cessation: Tobacco smoke is a significant environmental toxin. Exposure is linked to a higher risk of cancer, cardiovascular disease, and respiratory illness. Quitting smoking reduces these risks¹⁶⁷.
• Avoid secondhand smoke: Establish and maintain a smoke-free environment at home and in vehicles. Avoid areas where smoking is permitted.

Testing:

• Specialty: Cotinine or related biomarkers via specialty lab if exposure quantification needed.

Detoxification basics: How the body deals with chemicals

The body is constantly processing and eliminating both natural and man-made toxins. The detoxification process is a daily, built-in system that relies on the liver, gut, kidneys, lungs, and skin to process and clear chemicals, meaning it’s more than just a “cleanse”10. Each organ plays a unique role:

Liver – The Body’s Main Processing Center (Phases 1 & 2)

The liver is the main organ responsible for changing toxins, medications, hormones, and metabolic waste into forms that can safely leave the body.

Phase 1: Breakdown

In Phase 1 detox, liver enzymes help break toxins into smaller pieces to prepare them for removal. This step is necessary, but it can temporarily create more reactive byproducts, which is why antioxidant support is important¹⁰.

Phase 2: Packaging (Conjugation)

In Phase 2, the liver attaches “helper molecules” to toxins to make them less harmful and easier to eliminate. Key Phase 2 pathways include glutathione conjugation, sulfation, and methylation¹⁰.

• Glutathione binds and neutralizes many toxins. Its production depends on adequate protein, sulfur-containing amino acids, vitamin C, and selenium^168,169,170.
• Sulfation occurs when the liver attaches a sulfate group to a molecule to help make them more easily excreted; this process relies on sulfur from foods like garlic and onions¹⁶⁸.
• Methylation is when a small chemical group (a methyl group) is added onto toxins, hormones, or other molecules, helping make them safer to remove¹⁷¹. B vitamins (especially B6, B12, and folate), magnesium, and certain amino acids are essential for healthy methylation¹⁷².

Connection to Elimination

Once packaged in Phase 2, toxins are sent into bile (to be removed in stool) or into the blood (to be filtered by the kidneys and excreted in urine). This means liver detox depends on healthy digestion, hydration, and regular bowel movements.

What Supports the Liver

Adequate protein and whole foods Protein and sulfur-containing amino acids from foods like eggs, poultry, and legumes support Phase 2 enzymes and glutathione production^10,168. Whole-food blends such as beets, milk thistle, and burdock may help increase antioxidant capacity and Phase 2 activity¹⁷³.

Cruciferous vegetables and alliums Cruciferous vegetables (broccoli, cabbage, Brussels sprouts) contain glucosinolates and sulforaphane to help activate Phase II detox enzymes and support glutathione conjugation¹⁷⁴. Sulfur-rich foods (garlic, onions, alliums) provide sulfur amino acids needed for glutathione synthesis and Phase II detox¹⁶⁸.

Antioxidant-rich foods Green tea, berries, and polyphenol-rich fruits help protect liver cells and support detox pathways^175,176. Vitamin C-rich foods support antioxidation and help regenerate glutathione¹⁶⁹. Selenium (Brazil nuts, seafood) acts as a co-factor for glutathione peroxidase, supporting antioxidant defenses during detox¹⁷⁰.

What to limit Limiting alcohol and highly processed fats helps reduce additional strain on liver detox pathways (See Nutrition 101).

Gut

The gut is a major elimination route for detoxified compounds. After toxins are processed by the liver, many are released into bile and sent to the intestines for removal in stool. Efficient elimination depends on healthy digestion, adequate bile flow, and regular bowel movements.

The gut microbiome also plays a role in detoxification. Some microbes continue to help with the breakdown process and others produce compounds like short-chain fatty acids that support the gut lining and help reduce the risk of “leaky gut” that may prevent reabsorption^177,178,179.

Fiber helps bind bile acids, hormones, and toxins, allowing them to be excreted rather than recycled¹⁸⁰. Soluble fibers such as psyllium, oats, chia, and flax act as gentle binders in the gut, capturing bile-bound toxins and supporting hormone and cholesterol elimination (Guan, 2021).

What Supports the Gut

Prebiotics and fiber

Dietary fiber from whole plant foods (vegetables, legumes, seeds) supports regular stool formation and helps bind bile acids, hormones, and toxins so they can be safely excreted rather than reabsorbed¹⁸⁰. Soluble fiber (psyllium, oats, chia, flax) acts like gentle binders in the gut, helping capture bile-bound toxins and supporting cholesterol and hormone elimination¹⁸¹. Fermented foods (yogurt, kimchi) and prebiotics (onions, garlic) help support healthy gut composition^178,179.

What to avoid

Excess sugar and alcohol can potentially disrupt gut bacteria and impair barrier function (See Gut Health 101).

Kidneys

The kidneys filter blood and remove water-soluble toxins through urine¹⁸². This includes metabolic waste, medication byproducts, and many environmental chemicals. Optimal kidney elimination depends on adequate blood flow, hydration, and overall kidney health.

The kidneys are also influenced by gut health. When gut bacteria produce high levels of certain toxins, the kidneys must work harder to excrete them¹⁸³.

What Supports the Kidneys

• Adequate hydration to support blood flow, dilute waste products, and help reduce kidney strain unless fluid limits have been recommended¹⁸².
• Potassium-rich plant foods (leafy greens, beans, squash, fruits, avocado) to support blood pressure and kidney blood flow, though those with advanced kidney disease often need individualized guidance to manage potassium levels¹⁸⁴.​
• High-fiber plant foods to support the gut–kidney axis and help shift gut bacteria away from producing uremic toxins¹⁸³.
• N-acetylcysteine (NAC) to support glutathione and reduce oxidative stress in kidney tissue (Hernández-Cruz, 2024).
• Botanicals such as astragalus, when used with professional guidance, to support kidney tissue health¹⁸⁵

What to limit

Sodium intake (often <2.0–2.3 g/day unless advised otherwise) by avoiding processed meats, packaged snacks, and fast food for optimal kidney health and blood pressure¹⁸⁴. Limiting ultra‑processed foods, added sugars, and excess animal protein can help reduce acid load and nitrogenous waste that would otherwise make the kidneys work harder to clear urea and related toxins¹⁸⁶.

Circulation & Lymph

Circulation and lymphatic flow are essential for moving toxins from tissues to organs that can eliminate them. Movement and heat both dramatically increase blood flow and lymphatic drainage^187,188.​

What Supports Circulation & Lymph

• Daily movement such as walking, strength training, yoga, rebounding, and interval training to help increase blood flow and lymph flow.​
• Dry brushing toward the heart, massage, and deep diaphragmatic breathing can help move lymphatic fluid.
• Alternating hot and cold exposure to help stimulate lymphatic flow.

Lungs

The lungs help eliminate volatile compounds, solvents, and carbon dioxide through exhalation¹⁸⁹. This pathway is especially important for inhaled toxins and gaseous metabolic waste.

What Supports the Lungs

• Spending time in fresh air when possible.
• Reducing exposure to indoor pollutants such as smoke, fragrances, and harsh cleaning products.
• Supporting overall respiratory health through regular movement.

Skin

The skin is also important in the elimination process. Through sweat, it can eliminate small amounts of certain metals, BPA, and some PFAS¹⁹⁰. While not a primary detox organ, sweating provides an additional route of elimination.

What Supports the Skin

• Regular physical activity that induces sweating (See Exercise 101).
• Sauna use or warm Epsom salt baths when appropriate and medically cleared, to promote sweating.
• Good hydration to support sweat production.

Helpful detox supplements

With professional guidance, supplements can help provide extra detox support. Each stage of detoxification relies on different nutrients and antioxidants to do its job efficiently. Some individuals may benefit from targeted support in just one phase, while others might find that nutrients supporting different phases work well together for them. These supplements can be tailored to your unique needs and exposures to provide targeted support (See Supplements 101).

Please remember, before introducing a new supplement, it’s wise to speak with your healthcare provider. If you have a medical condition or are on medication, this step helps you stay safe and make sure everything works together to support your health.

N-acetylcysteine (NAC)

• Benefits: Boosts glutathione production, helps replenish antioxidant reserves, and directly supports the body’s detoxification and defense against oxidative stress¹⁹¹.
• Dosage: 600-1,200 mg.
• Frequency: Daily until symptoms resolve or as directed.
• Mechanism of action: Acts as a precursor to cysteine—a key building block for glutathione, the body’s master antioxidant—helping neutralize harmful free radicals, promote toxin elimination during phase 2, and protect the liver and other tissues during detoxification.

Milk thistle (silymarin)

• Benefits: Milk thistle helps support pathways related to antioxidative status and inflammatory balance in the liver for optimal detoxification and function¹⁹².
• Dosage: 200-750 mg, depending on levels of toxicity and professional guidance.
• Frequency: Daily up to three times a day as directed until symptoms resolve.
• Mechanism of action: Milk thistle helps increase amounts of glutathione in the liver, which helps counteract oxidative stress and supports phase 2 detox. Milk thistle also supports liver function by helping support liver cell function and integrity.

B vitamins (l-methylfolate/5-MTHF, B12 [methyl-, adenosyl-, or hydroxocobalamin], B6 [pyridoxal-5-phosphate/P5P])

• Benefits: Help the liver package toxins for removal via methylation (phase 2 detox), support DNA repair, and promote neurotransmitter balance¹⁰.
• Dose: Per formulation or as directed.
• Frequency: Daily until symptoms resolve or as directed.
• Mechanism of action: Provide essential methyl donors like B vitamins (B6, B12, folate/B9) to support methylation pathways ¹⁹³, critical for detoxifying heavy metals and other toxins during phase 2 detoxification.

Multivitamin with selenium, zinc, vitamin C, and magnesium

• Benefits: Provides essential nutrients that support detox pathways. Promotes detoxification and helps protect against heavy metal toxicity¹⁹⁴.
• Dose: 1 tablet or capsule or as directed.
• Frequency: Daily until symptoms resolve or as directed.
• Mechanism of action: Ensures adequate intake of vitamins and minerals, including selenium and zinc, which are critical for antioxidant defenses and liver detoxification enzymes. Antioxidant support neutralizes reactive intermediates from phase 1 and supports glutathione and other conjugation reactions in phase 2. Selenium supports the removal of mercury and other heavy metals from the body, acting as an essential cofactor in antioxidant defense systems¹⁹⁴. Zinc supports detoxification by enhancing enzyme function, boosting antioxidant defenses, and maintaining a healthy immune system, all of which help the body metabolize and eliminate toxins effectively¹⁹⁵. As a potent antioxidant, vitamin C helps protect cells from oxidative stress and supports the detoxification process by enhancing the elimination of toxins¹⁹⁶. Magnesium supports over 300 biochemical reactions, including those involved in detoxification¹⁹⁷.

Curcumin

• Benefits: Helps promote inflammatory balance and antioxidant support¹⁹⁸.
• Dosage: 500-1,000 mg.
• Frequency: Daily until symptoms resolve or as directed.
• Mechanism of action: The bioactive component in turmeric, curcumin, helps modulate pathways related to inflammation. It also supports liver health, antioxidative status, and detoxification pathways in phase 2.

Glutathione (liposomal)

• Benefits: Supports detoxification and protects against oxidative stress¹⁹⁹.
• Dosage: 250-500 mg (liposomal form for best absorption).
• Frequency: Daily.
• Mechanism of action: Often referred to as the body’s master antioxidant, glutathione helps neutralize free radicals generated during phase 1 detox and supports detoxification by promoting optimal liver function during phase 2 conjugation when it binds to toxins for safe elimination.

Alpha-lipoic acid

• Benefits: A powerful micronutrient that supports antioxidative status and has metal-chelating properties to help facilitate detox²⁰⁰.
• Dosage: 300 mg.
• Frequency: Daily until symptoms resolve or as directed.
• Mechanism of action: Alpha-lipoic acid helps chelate heavy metals from the body and helps reduce oxidative stress generated during phase 1 detoxification. It also helps recycle antioxidants like glutathione and vitamin C to support phase 2 detoxification, and binds to heavy metals, helping to facilitate their removal from the body.

Binders and chelators

Binders and chelators act like a cleaning crew in the detox process. They latch onto toxins—like a sponge soaking up spills—and help carry them out of the body. Binders, such as activated charcoal, work by binding to toxins in the gastrointestinal tract to help prevent their absorption²⁰¹. While chelators like chlorella help remove heavy metals and other harmful substances by binding to them in the bloodstream and facilitating their excretion²⁰², these should be used under professional guidance to support the body's detoxification processes. Charcoal and chelators should only be used for short-term and under professional supervision to help prevent nutrient depletion. It should also not be used when pregnant or with certain medical conditions.

Activated charcoal

• Benefits: Can bind to toxins in the gastrointestinal tract²⁰³.
• Dosage: 500-1,000 mg away from food and other medications, as directed by your health care provider.
• Frequency: As needed and directed under careful supervision.
• Mode of action: This highly porous molecule can absorb many toxins and chemicals found in the gastrointestinal tract and help aid in elimination.

Chlorella

• Benefits: Can bind to heavy metals and support detoxification²⁰².
• Dosage: 1-5 g depending on individual circumstances and professional guidance.
• Frequency: As needed until symptoms resolve and as directed under careful supervision.
• Mode of action: This green algae is known for its ability to bind to heavy metals and other toxins, aiding in their elimination from the body. It is often used to detoxify heavy metals and support liver function.

Modified citrus pectin

• Benefits: Assists in removing heavy metals and other toxins^204,205.
• Dosage: 6-10 g.
• Frequency: Daily until symptoms resolve.
• Mechanism of action: This micronutrient is derived from the inner peel of citrus fruits. The pectin is broken down into smaller fragments that can be absorbed by the intestinal wall and enter the bloodstream. In the bloodstream, the pectin can bind to heavy metals and other toxins, helping to remove them from the body.

Testing for environmental toxin exposure

Testing for environmental toxins and detoxification can help:

• Confirm exposure to heavy metals, plastics, PFAS “forever chemicals,” pesticides, BPA, and other toxic substances.
• Check the function of your body’s filtering and detoxification systems, including the liver, kidneys, and antioxidant pathways.
• Guide personalization of a management plan to individualize nutrition, supplements, and environment changes.

Function tests

Laboratory tests related to environmental toxins, detoxification, and liver function are accessible with a Function membership to help monitor exposure to toxins, assess the body's detoxification capabilities, and evaluate liver health.

Membership

Your Function membership includes tests that can help uncover exposures to certain key heavy metals and provide insights into liver function and nutrient status that impact detoxification capacity.

Heavy metals

• Mercury: Assesses mercury levels from sources like seafood and industrial emissions.
• Lead: Tests blood for lead levels, which can indicate exposure from sources like old paint, contaminated soil, or plumbing.

Detoxification and nutrient status markers

• Homocysteine: An indirect signal that one of the liver’s detox (methylation) pathways is under stress. While there are many reasons for imbalanced homocysteine levels, out-of-range levels may be an indicator of heavy metal exposures like lead, cadmium, mercury, and arsenic²⁰⁶.
• Methylmalonic acid (MMA): Can potentially signal alterations in vitamin B12 status²⁰⁷, which may indicate potential challenges in methylation or other liver detoxification pathways²⁰⁸.
• Iron (iron %, TIBC, ferritin): As certain pollutants can alter iron status, these markers can help provide a snapshot of blood health and potentially suggest if detox pathways are working correctly²⁰⁹.
• Zinc: Essential for antioxidant enzyme function and detoxification pathways²¹⁰.

Liver and kidney function

• Liver function: Includes albumin, aspartate transaminase (AST), alanine transaminase (ALT), alkaline phosphatase (ALP), total bilirubin, total protein, and gamma-glutamyl transferase (GGT); these proteins and enzymes assess liver health and function, which is central to the body’s ability to process and eliminate environmental toxins.
• Kidney function: Includes blood urea nitrogen (BUN), creatinine, BUN/creatinine ratio, and eGFR; reflects kidney function, which is needed for filtering and removing many toxins from the body.

Add-ons: Go deeper if needed

For deeper and more targeted environmental toxin testing, Function offers add-ons that are especially valuable for individuals with specific symptoms, known exposure, or those seeking a higher level of environmental toxin screening.

Detoxification and nutrients markers

• Folate (B9): Helps the liver process and eliminate toxins by providing methyl groups needed for methylation, a detox step that neutralizes harmful compounds and preps them for removal from the body²¹¹.
• Vitamin B12: Works alongside folate in methylation, enabling the body to convert toxins like hormones and pollutants into less harmful substances that can be more safely cleared, and specifically helps neutralize certain environmental chemicals²¹².
• Selenium: Supports detox mainly as a component of antioxidant enzymes, protecting the body from oxidative stress and helping to reduce and remove heavy metals and other toxic compounds²¹³.

Environmental exposure markers

• Aluminum: Measures aluminum levels in the blood, which can accumulate from exposures like aluminum cookware or areas with known contamination
• Arsenic: Tests for arsenic exposure, often from contaminated water or soil.
• Bisphenol A (urine): Reflects exposure to BPA, a common plastic additive and hormone disruptor.
• PFAS “forever chemicals”: Includes NASEM, MeFOSAA, PFHxS, PFOA, PFOS, PFDA, PFNA, PFUnDA, etc.; measures levels of these chemicals, indicating how much has built up in the body.
  • PFAS: Per- and polyfluoroalkyl substances (PFAS) are a group of human-made chemicals characterized by their carbon-fluorine bonds, which make them resistant to water and oil. PFAS are used in various industrial and consumer products for their water and grease-resistant properties.
  • Branched PFOS Isomers: Branched perfluorooctane sulfonate (PFOS) isomers are a specific type of PFOS with a branched molecular structure differing from the linear form. These isomers are used in a variety of industrial and commercial applications due to their stability and resistance to degradation.
  • PFOS: Perfluorooctane sulfonate (PFOS) is a type of PFAS used in fire-fighting foams, stain repellents, and other applications. It is known for its strong chemical bonds, which make it resistant to degradation.
  • PFOA: Perfluorooctanoic acid (PFOA) is a type of PFAS used in the manufacturing of nonstick coatings and other products. It is known for its stability and persistence.
• Chronic inflammatory response: Includes osmolality, plasminogen activator inhibitor-1 Ag (PAI-1), complement component C4a, matrix metalloproteinase-9 (MMP-9); these markers of inflammation and immune response can be altered in chronic toxin-associated inflammatory states (like mold exposure)²¹⁴.
  • Osmolality: Measures the concentration of solutes in the blood or urine, which can be influenced by chronic inflammation or toxin exposure²¹⁵.
  • Plasminogen activator inhibitor-1 (PAI-1): Evaluates the presence of PAI-1, a marker of inflammation that can be elevated in response to mold exposure¹¹³.
  • Complement component C4a: Measures inflammatory responses; elevated levels can indicate ongoing inflammation potentially due to mold²¹⁶.
  • Matrix metalloproteinase-9 (MMP-9): Evaluates tissue remodeling and inflammation that can be linked to mold exposure²¹⁶. Elevated MMP-9 levels can indicate ongoing inflammatory processes.

Genetic testing

• MTHFR gene variants: Affect methylation, which is essential for the healthy processing of many toxins²¹⁷.
• ApoE genotype testing: Helps identify individuals who may be more sensitive to the harmful effects of environmental toxins—such as heavy metals, pesticides, or air pollution—because certain ApoE variants (like ApoE⁴) are linked to greater toxin-related health risks, especially for brain and neurological effects^218,219.

Specialty testing

In some cases, when the history, exposures, or symptoms warrant it, additional specialty testing may be used to uncover specific root causes of exposures.

Environmental exposure markers

• Cadmium: Detects cadmium levels, typically found in contaminated food or cigarettes. Elevated levels have been associated with kidney and bone damage²²⁰.
• Antimony: Detects the presence of antimony, a heavy metal often found in industrial processes and contaminated water.
• Thallium: Measures thallium levels, a toxic metal that can be found in certain pesticides and industrial byproducts.
• Leukocyte adhesion deficiency (LAD) evaluation: Assesses the function of white blood cells, an essential part of the body’s defense system.
• Melanocyte-stimulating hormone (MSH): Assesses levels of MSH, which can be affected by inflammation and immune imbalance^113,221.
• Transforming growth factor-beta 1 (TGF-b1): Measures TGF-b1, a cytokine involved in tissue repair and inflammation. Elevated levels may indicate ongoing inflammatory responses¹¹³.
• Vasoactive intestinal peptide (VIP): Measures VIP levels, which play a role in immune regulation¹¹³.
• Organochlorine and other targeted pesticides: Measures levels of pesticides and their metabolites, which can accumulate in the body and affect health²²².
  • Organophosphates: A class of pesticides that includes chemicals like malathion and chlorpyrifos. Exposure is often measured through biomarkers in urine.
  • Carbamates: This group includes pesticides like carbaryl and methomyl. Exposure can be assessed through urine tests for specific metabolites.
  • Pyrethroids: Synthetic chemicals modeled after natural pyrethrins. Urinary metabolites can indicate exposure to these chemicals.
• Parabens: Measures parabens in the body, which are commonly used as preservatives in cosmetics.
• Phthalates: Tests for levels of phthalates, which are found in many personal care products and plastics.
• Polybrominated diphenyl ethers (PBDEs): These are flame retardants found in various household items. They can be measured in blood or fat tissue.
• Volatile organic compounds (VOCs): Chemicals like benzene, toluene, and xylene that can be found in air or urine. Exposure can be monitored through breath analysis or urine metabolites.
• Mycotoxins (mold toxins): Detects mycotoxins excreted from the body.
  • Urine mycotoxin testing: Measures the presence of mycotoxins in urine, which can indicate recent exposure. Tests may detect mycotoxins such as aflatoxins, ochratoxins, and trichothecenes²²³.
  • Serum testing for mold exposure: These blood tests can help assess chronic exposure to mold and a triggered immune response¹¹².
    • Mold antibody testing: Detects antibodies to mold species, indicating an immune response to mold exposure and helping to identify mold-related allergies or sensitivities.
    • Mycotoxin antibody testing: Measures antibodies against toxins produced by mold to assess the body's reaction to these toxins and guide targeted detoxification efforts.

Environmental testing

Testing for molds at home involves several methods to identify both mold presence and mold-related contaminants.

• Air sampling: Measures the concentration of mold spores and mycotoxins in the air. Air samples are collected using pumps and analyzed in a lab to identify mold species and concentration.
• Surface sampling: Detects mold growth on surfaces. Swabs or tape lifts are used to collect samples from surfaces like walls, floors, and furniture. These samples are then analyzed to identify mold species.
• Bulk sampling: Identifies mold growth in building materials. Samples of materials (such as drywall or insulation) are collected and analyzed for mold contamination.
• Moisture detection: Identifies sources of moisture that may lead to mold growth. Uses moisture meters and infrared cameras to detect hidden moisture and potential mold growth areas.
• Visual inspection: Identifies visible signs of mold growth. Inspectors look for mold growth, water damage, and other indicators of mold problems.
• Professional mold testing: Provides a comprehensive assessment of mold contamination. Certified mold inspectors use a combination of the above methods to assess mold levels and recommend remediation strategies.

Wearables

• Air quality monitors: Devices that measure indoor and outdoor air quality, including pollutants like VOCs and particulate matter. They can help individuals understand their exposure levels and take preventive actions²²⁴.
• Personal exposure sensors: Wearable sensors that detect exposure to specific environmental toxins, such as heavy metals or pesticides. They provide real-time data on exposure levels²²⁵.
• Fitness trackers with environmental sensors: Advanced fitness trackers that include sensors for environmental factors such as air quality and ultraviolet exposure. They help users monitor how environmental conditions impact their health²²⁶.

Key Takeaways and Action Steps

The environment plays a powerful (and often invisible) role in long-term health. From the water that comes out of your tap to the materials in your furniture and the products in your bathroom cabinet, everyday choices can potentially add to your body’s toxin burden.

The key isn’t to fear every exposure but to pay attention to the big patterns and shift what you can control. Our bodies have fine-tuned systems to help process and eliminate toxins; many times, lifestyle choices and minimizing exposure can efficiently help those detoxification pathways.

What sets the foundation

• Detoxification is natural and ongoing: The liver, kidneys, gut, skin, and lungs work around the clock to filter, process, and eliminate harmful substances. Efficient detoxification depends on genetics, nutrition, lifestyle, and the burden of environmental stressors.
• Focus on patterns: Improving the core environment, especially high-impact areas like water, air, and food, yields the greatest return for health.
• Lifestyle: Adequate sleep, regular exercise, and stress reduction all support detox pathways.
• Professional support: Work with providers to guide testing and interventions, especially before starting binders, chelators, or supplement regimens.
• Testing should be targeted: Comprehensive testing for every possible toxin isn't necessary for most individuals. Instead, standard testing, such as liver and kidney function, nutrient status (e.g., zinc, B12, folate/B9, selenium), and lead/mercury levels, can serve as a baseline. Expanded testing (for PFAS, mold, BPA, arsenic/aluminum, or other specific toxins) is indicated when warranted by the patient's exposure history or symptoms. Genetics (MTHFR, ApoE), and inflammation markers (e.g., C4a, MMP-9) may add insight for personalized strategies, especially if unexplained symptoms persist.

Practical strategies for minimizing environmental exposure

Nutrients to support detoxification

Nutrients are essential for supporting the body's detoxification processes, including methylation and sulfation pathways, as well as for liver, kidney, and gut health. These nutrients provide essential cofactors for detox pathways, protect organs from oxidative stress, and facilitate the removal of toxins from the body.

Each of the macronutrients—carbohydrates, proteins, and fats—interacts with the body to either help or hinder the detoxification process. Here’s how each of them plays a role:

• Proteins: Provide the building blocks for detoxification enzymes and molecules related to antioxidant pathways, especially from sources such as fish, poultry, legumes, and regeneratively raised organic meats¹⁰.
• Carbohydrates and fats: High intake of carbohydrates and fats has been associated with increases in oxidative stress and other markers that may hinder the detoxification process. Research suggests that the intake of certain plant-based foods alongside these macronutrients may help support antioxidant activity²³⁹.
• Dietary fiber: Binds to toxins in the gut and helps move them out through stool²⁴⁰. Food sources include plant foods (including fruits, vegetables, beans, legumes, whole grains, seeds, and nuts).

Micronutrients and detoxification

Certain vitamins and minerals can play a powerful role in the detoxification process. They support toxin clearance, liver health, and antioxidative activity. These can be obtained from food sources or supplementation, as discussed in the next section.

Together, these nutrients and factors help the body's ability to handle and eliminate environmental toxins effectively.

Conclusions

Environmental toxins are part of modern life, but with the right knowledge and simple changes, you can lower your exposure and support your body's natural detox systems. It's not about eliminating every risk but instead reducing the daily burden so your liver, kidneys, gut, and lungs can function properly without getting overwhelmed.

Disclaimers

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