5 Steps You Can Take to Reduce Your PFAS Exposure

Though you can’t avoid them completely, there are steps you can take to mitigate the forever chemical’s buildup in your body.

Everyday objects, from nonstick pans to sweat-wicking workout clothes and water-resistant ski pants to cosmetics work the way they do in part because of per- and polyfluoroalkyl substances, or PFAS, a manmade chemical. And, some level of this ‘forever chemical’ is found in nearly half of US tap water. What this means is that nearly everyone in the country already has some level of PFAS built up in their blood (ATSDR) due to daily exposure you weren’t even aware of. The bad news: you can’t avoid them entirely. The good news, research shows reducing PFAS exposure over time can help the levels in your body drop. 

What You Should Know About PFAS

Every day, you’re exposed to forever chemicals — through contaminated drinking water, food packaging, even the food you eat. You’ve probably also heard them referred to as PFAS, which means per- and polyfluoroalkyl substances. No matter what you’ve heard them called, you’ve probably heard they can be harmful. The chemicals are formed by artificially connecting carbon and fluorine. While they’re strong and work well to repel water and oil, making them useful in manufacturing, they’re very hard to break down. Because of this, they can stay in the environment for decades and linger in the body, building up over time. So, they’ve earned the moniker “forever chemicals.” 

“They have really unique properties, and that’s part of what has made them so attractive to industry,” Megan Romano, an epidemiologist at Dartmouth who studies PFAS, told NPR. “Unfortunately, we’re learning that it is also something that makes them toxic and causes problems in the human body.”

PFAS are found in air, water, fish, and soil, according to the EPA. And, since there are thousands of different types of PFAS, with estimates as high as 14,000 different compounds, it makes it hard to study the potential harmful health risks of each one.

Detection alone doesn’t automatically mean danger, either. The specific type of PFAS and how much is present both matter, and — as the National Academies notes — most of the thousands of compounds haven’t been individually studied, so a positive test isn’t the same as a known threat.

Some PFAS have been linked to an increased risk of certain cancers, such as kidney, testicular, and liver cancers. There’s also the potential for other health risks, including reduced fertility, a negative impact on the immune system, and cardiovascular disease. Research from the National Academies of Sciences, Engineering, and Medicine says wiping out all exposure isn’t realistic. The good news? Lowering exposure where it’s easy is a good first step to reducing harm. 

Going Deeper: 5 Ways to Lower Your Exposure

For now, researchers are still trying to figure out what steps will actually be meaningful when it comes to reducing PFAS. And while it’s likely not possible to reduce your exposure to PFAS entirely, there are some things you can do right now to lower your daily exposure. 

1. Check whether your water’s been tested — Since nearly half of the drinking water in the United States contains PFAS, it’s thought to be one of the main sources of exposure. There are a few ways you can assess the health of your drinking water. You can contact your local water department or look online for its water quality report. Many cities and states will already have this information or should have it soon, as utilities have until 2027 to test under current EPA rules. (However, if you source your water from a private well, you may need to test yourself.) The EPA provides a map that shows results for tested public water systems, and the U.S. Geological Survey and Environmental Working Group (EWG) also publish test results. The CDC also has a blood-level estimation tool that turns your water numbers into a rough sense of what’s in your blood.
2. Look into filters — Though public water systems must reduce PFAS by 2029 ( or by 2031 under a proposed extension) there’s still a lot of work to be done. In the meantime, you can get your own filter, but you’ll need to look for one certified to catch PFAS, such as NSF/ANSI 53 or NSF/ANSI 58. Common filters that can reduce PFAS are activated carbon and reverse osmosis, as well as ion exchange. These filters can cost $20 for a pitcher to up to thousands of dollars for a whole-home system, plus upkeep.
3. Take food sources into account — Diet may be another way you’re exposed to PFAS, even if your drinking water isn’t contaminated, according to the National Academies. FDA testing found the most detectable PFAS showed up in seafood, though some meat, dairy, and eggs carry it, too. Federal regulators suggest checking which waterways are impacted by PFAS and avoid eating fish sourced from them. 
4. Inspect the products you use daily — Though no solid evidence points to swapping consumer goods as a way to lower PFAS exposure, knowing where they’re found can offer peace of mind if you’re worried. Typically, PFAS are found in items that are waterproof or stain-resistant and in nonstick pans. Additionally, some beauty products, like waterproof makeup, or personal care products have the potential to contain PFAS.
5. Replace what touches your skin most first — If you’re looking for an easy way to reduce your exposure, you can start the next time your favorite beauty or personal care product runs out. Scan labels for “PTFE” or “fluoro” ingredients, which can signify the presence of PFAS. Opt for brands that do third-party testing and use sites like PFAS Central to help guide your purchases. Romano told NPR a good place to start is checking on moisturizers, foundations, bronzers, or anything you leave on all day, and replacing those items first. 

The Takeaway

While you can’t dodge PFAS completely, since they’re commonplace in most manufacturing, a few targeted moves can help reduce your exposure. Knowing what’s in your drinking water and filtering if needed, plus making some simple swaps to what you wear and the products you use wherever possible can help meaningfully lower the load.

Bottom Line

PFAS are widespread and persistent in manufacturing and the environment, and have been in use since the 1940s. And, since the chemicals cannot be easily metabolized by the body, they can build up in your bloodstream over time. However, blood levels fall when exposure to PFAS drops. So it’s important to remember researchers are still pinning down both risk (since there are so many types of PFAS) and which mitigation steps help most. While we wait for more concrete information, it’s about reducing risk as much as possible, but not a race to eliminate.