Forever Chemicals: PFAS Are Sickening Us and Shortening Our Lives — What We Can Do About It
by Nils Osmar
PFAS, or “P.F.A.S.” (pronounced “pea-fazz”), stands for per- and polyfluoroalkyl substances — a sprawling family of nearly 15,000 synthetic chemicals that have been manufactured and used since the 1940s. They’ve earned the nickname “forever chemicals” for a grim reason: their carbon-fluorine bonds are among the strongest in chemistry, meaning they don’t break down in the environment — or in your body — for extraordinarily long periods of time.
The biological half-life of some of the most common PFAS — the time it takes for your body’s concentration to drop by 50% even after exposure stops — ranges from roughly two to eight years. NCBI That’s without re-exposure. And in modern life, re-exposure is essentially constant.
An analysis by the Centers for Disease Control and Prevention found PFAS in the blood of most people in the United States. National Institute of Environmental Health Sciences We’re not talking about a small, unlucky subset of the population — we’re talking about virtually everyone.
What PFAS Do to the Body
The damage isn’t simple or limited to one system. PFAS interfere with the body in multiple ways, and because they accumulate over time, the effects compound.
Hormonal and Thyroid Disruption
PFAS act as endocrine disruptors — meaning they can mimic or block the body’s hormones, throwing delicate systems off balance. One of the most well-documented effects is on thyroid function. Disruption of thyroid hormones can lead to fatigue, weight gain, brain fog, and increased risk of autoimmune thyroid disease.
Cardiovascular Effects
Epidemiological evidence has found associations between specific PFAS — particularly PFOA, PFOS, PFNA, and PFDA — and elevated cholesterol levels. CDC High cholesterol is itself a risk factor for heart disease, and the PFAS-cholesterol connection has appeared consistently across multiple studies. Interestingly, this same biological pathway turns out to be relevant to some of the most promising detox strategies — more on that below.
Liver Effects
Changes in liver enzymes have been associated with PFOA, PFOS, and PFHxS exposure. CDC Animal studies have found frank liver damage at higher exposures. While human studies show subtler effects, the liver is clearly a primary organ of concern — it’s where PFAS accumulate and where bile-based recirculation keeps shuttling them back into the bloodstream.
Immune System Suppression
This is one of the most troubling effects. Reduced ability of the body’s immune system to fight infections — including reduced response to vaccines — has been documented in peer-reviewed research. US EPA To put that plainly: PFAS exposure may be quietly undermining the protection you expected to get from vaccinations.
Cancer Risk
An increased risk of some cancers — including prostate, kidney, and testicular cancers — has been identified in research. US EPA More recent work has expanded this picture. Exposure to PFAS has been linked to various cancers, and researchers have been examining PFAS levels in drinking water alongside county-level cancer incidence data to better understand these associations. Nature Breast cancer, thyroid cancer, and bladder cancer have also been identified in some studies as areas of concern.
Reproductive and Developmental Effects
Reproductive effects include decreased fertility and increased high blood pressure in pregnant women. Developmental effects in children include low birth weight, accelerated puberty, and behavioral changes. US EPA
The effects on the developing brain deserve special attention. A review of 61 studies published between 2008 and 2024 found that early-life PFAS exposure is primarily linked to reduced cognitive, motor, and language development in infancy — and to increased behavioral issues like hyperactivity in childhood. PubMed Central This is a population that can’t consent to or avoid the exposure on its own.
PFAS Affect Men and Women Differently
Before getting into sex-specific effects, there’s an interesting biological wrinkle worth knowing: PFAS levels tend to be higher in men than in women of reproductive age, with factors like menstruation, pregnancy, placental transfer, and breastfeeding contributing to this difference — essentially, women of childbearing age have more biological “exit routes” for these chemicals. ScienceDirect That’s the one piece of arguably better news for women. The health effects themselves, however, are distinctly not better — just different.
What PFAS Do to Men
Men carry higher PFAS body burdens on average, and the male reproductive system appears to be a significant site of damage. Studies in both animals and humans have attributed reduced testosterone levels to high PFOA and PFOS exposure — a finding consistent with clinical observations in infertile men. Frontiers
In men, higher levels of certain PFAS compounds were linked to decreased sperm concentration, lower total sperm count, and abnormal sperm morphology. PubMed Central The precise compound and the timing of exposure both appear to matter — whether the exposure occurred during fetal development or in adulthood appears to influence whether morphology or count is more affected.
Testicular cancer, already one of the more well-established PFAS-associated cancers, is of course exclusively a male concern. And while elevated testosterone might sound like a benefit, the finding that certain PFAS compounds were significantly associated with increased serum testosterone in older men is understood in the context of endocrine disruption PubMed Central — it reflects chemicals interfering with hormone regulation, not supporting it.
What PFAS Do to Women
High blood pressure appears to be more pronounced in women than in men following PFAS exposure, and sometimes manifests as pregnancy-induced hypertension — which can lead to the potentially fatal condition known as preeclampsia. Having preeclampsia during pregnancy can alter a woman’s cardiovascular health for the rest of her life, independently increasing the risk of stroke. The Hill
Higher blood levels of PFAS have been linked to increased melanoma diagnoses in women but not in men, suggesting that sex-mediated hormonal mechanisms may be at play. The Hill Research is also finding connections between PFAS exposure and ADHD in girls specifically, weight gain in women, and increased susceptibility to diabetes in middle-aged women.
On the reproductive front, studies have linked PFAS exposure to a range of female reproductive issues including birth defects, fertility changes, and menstrual cycle disruptions — though researchers note that exactly how PFAS targets the female endocrine and reproductive systems is still an active area of investigation. The Hill
Thyroid disease is already five to ten times more prevalent in women than in men, and PFAS appear to amplify that vulnerability. Research found that PFOA exposure was associated with sex-specific thyroid outcomes: hyperthyroid disease in women and hypothyroid disease in men. PubMed Central
What PFAS Do to the Developing Fetus and Child
This may be where the stakes are highest, because the developing fetus has no ability to consent to or mitigate the exposure. Transplacental transfer of PFAS confers a substantial burden to the newborn infant PubMed Central, and the effects ripple outward from there.
Maternal PFAS exposure has been linked to lower birth weight, and the effects appear to vary by the sex of the infant. PubMed Central Early-life neurological development is particularly vulnerable: studies linking prenatal PFAS exposure to reduced cognitive, motor, and language development in infancy, and to behavioral issues like hyperactivity in childhood, have now accumulated across multiple continents and decades of research. Some of these developmental impacts appear sex-specific even at this earliest stage, which researchers attribute to PFAS’s endocrine-disrupting properties acting differently on developing male and female physiology.
Where PFAS Come From
The list of sources is long — uncomfortably so. Common everyday exposures include:
- Drinking water — contamination from industrial sites and military bases is widespread
- Nonstick cookware — PTFE-coated pans release PFAS especially when overheated
- Food packaging — fast food containers, pizza boxes, microwave popcorn bags, candy wrappers
- Stain-resistant fabrics — carpets, furniture, outdoor clothing, and some uniforms
- Personal care products — certain cosmetics, moisturizers, and hair products
- Cleaning products
- Paints, varnishes, and sealants
- Fish and seafood — PFAS have been detected in fish from the USA, Europe, Asia, and elsewhere, with contamination levels varying widely by region and species ScienceDirect (However, taking fish oil does not increase PFAS; in fact, one study found that those taking it have significantly lower levels)
- Firefighting foam (AFFF) — the source of some of the highest occupational exposures
- Contaminated soil and dust — young children are particularly at risk because they crawl on floors and put objects in their mouths
Regulatory Changes — Not All of Which Are Helpful
In the United States, in April 2024, the EPA set the first national drinking water limits for five specific PFAS compounds, requiring public water systems to test for these chemicals and take action where levels exceed the new standards. Public Health This was a significant regulatory step, though many advocates argued at the time that the limits needed to go further.
The bad news is that it has indeed gone further, but in the wrong direction: The current administration (2025-present) is rolling back PFAS regulations set in 2024 by the EPA, effectively allowing more of certain “forever chemicals” in drinking water. The EPA plans to rescind limits on four specific PFAS compounds (GenX, PFBS, PFNA, PFHxS) and extend the compliance deadline for PFOA and PFOS to 2031.
At the moment, if we want to protect ourselves, we can’t depend on regulatory bodies to do it for us. We have to be proactive.
Reducing Your Exposure
The single most impactful step you can take is filtering your drinking water. Reverse osmosis filters — either undersink or countertop — can effectively remove PFAS from drinking water. Living Whole Some high-quality activated carbon filters also provide meaningful reduction, though reverse osmosis is generally considered the gold standard.
Beyond water, other practical steps include:
- Replacing nonstick cookware with stainless steel, cast iron, or ceramic alternatives
- Avoiding fast food containers and microwave popcorn bags when possible
- Checking personal care products for PFAS ingredients (fluorinated compounds often appear on labels as “fluoro-” or “perfluoro-“)
- Running air purifiers, since PFAS can also be inhaled from household dust and off-gassing products
- Avoiding stain-resistant fabric treatments on furniture and clothing
Getting PFAS Out of Your Body
This is where the research gets genuinely interesting — and where there’s real reason for cautious optimism, even though the science is still developing.
Blood and Plasma Donation
One of the most evidence-backed approaches is also one of the most counterintuitive: donating blood. According to a randomized clinical trial published in JAMA Network Open involving 285 firefighters — a group with particularly high PFAS exposure due to the chemicals in firefighting foam — both blood and plasma donations resulted in significantly lower PFAS levels than no intervention at all, and plasma donation was the more effective of the two. UMass Lowell
Dietary Fiber — and Why the Type Matters
This is one of the most exciting emerging areas — and the research is beginning to clarify not just that fiber helps, but which fibers work best and why.
The key distinction is between gel-forming soluble fibers and non-gel-forming fibers. Gel-forming fibers like oat beta-glucan and psyllium exhibit superior efficacy compared to non-gel-forming fibers, due to their higher viscosity and surface area facilitating PFAS binding and their sustained retention in the small intestine. Remedysnutrition
The mechanism is elegant: PFAS behave similarly to bile acids in the body, circulating between the liver, bile, and gut in a process called enterohepatic recirculation. Gel-forming fibers disrupt this cycle, trapping PFAS in a viscous matrix and escorting them out through the feces rather than allowing them to be reabsorbed. Research showed an 8% decrease in PFOS and PFOA after just four weeks among people who took a fiber supplement with meals. UMass Lowell
Here’s how the main fiber options compare:
Oat beta-glucan is the most studied for PFAS specifically. Found naturally in oats and barley (barley actually contains more beta-glucan per serving than oats), it’s also available as a supplement powder. The same mechanism that lowers LDL cholesterol appears to intercept PFAS — a two-for-one benefit. One of the lead researchers in this field has been taking a daily oat beta-glucan supplement mixed in pomegranate juice herself for over two years, reporting impressive results for her cholesterol levels. Boston University (One caution, though escalation for all of the states: oats are high in carbohydrates and can raise blood glucose, giving them a possible pro-aging effect)
Psyllium husk (the active ingredient in Metamucil) is also gel-forming and well-studied for PFAS. Both psyllium and beta-glucan appear to work via the same mechanism and are being actively tested side by side in ongoing research funded by the Department of Defense.
Inulin is a fermentable fiber found in chicory root, onions, garlic, and Jerusalem artichokes, and is commonly added to probiotic supplements and functional foods. The most direct head-to-head comparison we have tested oat beta-glucan against inulin specifically: despite the beta-glucan mice actually consuming more PFAS-contaminated water during the study, they ended up with lower blood levels of some of the most harmful PFAS compounds; inulin did not show this benefit. Earth.com
Why doesn’t inulin perform as well? Because it’s fermented relatively quickly by gut bacteria in the colon, and doesn’t form the sustained gel matrix in the small intestine that appears to be the key mechanism for trapping PFAS before reabsorption. Inulin still has real value for gut microbiome support — but it is not the best choice for removing PFAS
Pectin-rich foods — apples, citrus fruits, and similar produce — contain another gel-forming soluble fiber. While not as directly studied for PFAS as beta-glucan or psyllium, the mechanism is consistent with what we’d expect to show benefit.
Research suggests that at least 5 grams of soluble fiber per day may be necessary to achieve significant PFAS excretion, and that effects appear to peak after four to six weeks of consistent supplementation. Remedysnutrition Importantly, timing matters: fiber supplements appear to work best when taken with meals, so the fiber is present in the gut at the same time as PFAS being excreted into bile during digestion.
Taking fish oil — According to a 2022 study, while some fish are high in PFAS, “an inverse association was observed between fish oil supplement use and PFOS levels in older adults, females, and in early calendar years; an inverse association was also observed between fish oil and PFNA in females and early calendar years.” More studies are needed, but the evidence suggests fish oil may help lower our levels, for reeasons that are not clear.
The Gut Microbiome
In perhaps the most striking recent development, scientists at the Medical Research Council Toxicology Unit have identified a family of bacterial species naturally found in the human gut that absorb various PFAS molecules from their surroundings — and within minutes of exposure, these bacterial species soaked up between 25% and 74% of the PFAS they encountered. UK Research and Innovation
Researchers are now working to develop probiotic dietary supplements that boost the levels of these helpful microbes to protect against the toxic effects of PFAS. UK Research and Innovation This hasn’t yet been tested in humans, but the mechanism is compelling. In the meantime, supporting a diverse gut microbiome through fermented foods — kefir, yogurt, kimchi, miso, and naturally brined vegetables — seems like a reasonable hedge.
Certain Lactobacillus strains have also shown in laboratory studies the ability to bind PFAS directly, adding another reason to prioritize probiotic-rich foods.
Sweating
Some research suggests PFAS can be excreted through sweat, making regular vigorous exercise and sauna use — particularly infrared sauna — potentially useful. The evidence here is less robust than for the fiber or blood donation approaches, but the overall health benefits of regular exercise are well-established regardless.
Cruciferous Vegetables
Broccoli, Brussels sprouts, cabbage, and similar vegetables contain compounds like sulforaphane that activate the liver’s Phase II detoxification enzymes — the systems the body uses to process and eliminate harmful substances. While this hasn’t been studied specifically for PFAS in the way fiber has, supporting liver function seems clearly relevant given the liver’s central role in PFAS circulation.
Cholestyramine
Cholestyramine — a prescription medication traditionally used to treat high cholesterol — has been studied as a method for reducing PFAS body burden, and it appears to work via the same bile-acid pathway as dietary fiber, but with considerably greater potency. ScienceDirect It’s a medication with its own side effects and requires a physician’s involvement, but it’s worth discussing for people with documented high PFAS exposure.
The Bigger Picture
Even if you completely eliminate all PFAS exposure starting today, it will take years for the body burden of many PFAS to fully clear. NCBI That’s sobering. But it’s also an argument for starting now rather than waiting — and for combining as many of the strategies above as practical.
Filtering your water, eating a high-fiber diet with oats or barley, supporting your gut microbiome, sweating regularly through exercise or sauna, and donating blood if you’re able: none of these require heroic effort, and together they represent a meaningful response to an exposure that’s genuinely difficult to avoid entirely in modern life.
Researchers are making progress on understanding how to get these chemicals out of the body. But in the meantime, informed personal action remains the most immediate tool available to any of us.
What About Charcoal?
I’ve found a number of articles online claiming the charcoal can remove PFAS from the body. The actual situation is more nuanced than these articles suggest.
Activated carbon is a legitimate, well-established adsorbent for PFAS. The EPA has confirmed that activated carbon adsorption is one of the proven technologies for removing PFAS from drinking water, particularly the longer-chain compounds like PFOA and PFOS. US EPA That’s solid, well-replicated science — but it’s happening in water filtration systems, not inside a digestive tract.
The critical limitation: chain length
Even in water filtration, activated carbon isn’t a complete solution. Granular activated carbon may be efficient at removing long-chain PFAS like PFOS, but is limited for PFOA removal and largely ineffective for shorter-chain PFAS like PFBA, PFBS, and PFHxA. ScienceDirect So even if internal use worked, it would only address part of the problem.
What happens when you swallow it?
The mechanism proposed — that activated charcoal in the gut would adsorb PFAS before they’re reabsorbed — is theoretically plausible. Activated charcoal is used in hospitals to reduce the impact of drug overdoses, and since it can’t be digested, any toxins that bind to it in the stomach are eliminated along with the charcoal. Temecula Center for Integrative Medicine Some integrative medicine practitioners do use it as part of broader PFAS protocols on this basis.
However, there is no clinical evidence specifically for PFAS, and no clinical trials back up the idea that activated charcoal, taken internally, can reduce PFAS levels in the blood. It may support general health, but the claim that it detoxes PFAS is not currently supported by studies. Restlessstories This does not necessarily mean taking charcoal has no value; it simply means it has not been studied sufficiently to know what benefits it might have.
People who are considering using charcoal in an attempt to remove PFAS should be aware of that when taking internally, activated charcoal can also attract medications, metal-based vitamins, minerals, and health-giving substances — meaning it may interfere with supplements and pharmaceuticals, and a physician should advise on timing and duration if someone is taking heart medications or other drugs. Temecula Center for Integrative Medicine
What I’m Doing
- This may sound a little contrary after what I wrote above, but I do take charcoal. I take it in the morning apart from supplements so that it won’t compete with absorption. I’m not taking any medication’s currently; if I were, I would need to consider that it might interfere.
- I used to take psyllium, but came to hate the taste, so I’m not taking it currently.
- I eat sauerkraut, which has numerous advantages; it’s fermented; it’s good for gut health; and it’s made from a cruciferous vegetable. I eat kimchi and radish kimchi regularly also.
- I buy pectin powder made from organic apples and mix it into whey smoothies.
- I live near a Seattle co-op, which has water for sale that is “made “using an excellent water filtration system; I buy several gallons of their filtered water a week, storing it in glass, gallon containers, and I avoid drinking tapwater. I have a glass of water bottle with no plastic in the bottle or the lid.
- I use air purifiers. One thing that some people consider a little quirky is that I have a large room-size air purifier in my car. I’ve noticed that when I’m driving on the freeway, it goes bright red and kicks into high gear to filter out all the fumes and particles being generated by the other cars.
What I Should Do More Often
- I donate blood, but I don’t do so as often as I should.
- I should also vacuum more often with a HEPA filter.
