Toxins are an unavoidable part of modern life, present in our air, food, homes, and personal care products. Over time, these substances accumulate in the body, often overwhelming natural detoxification processes and contributing to chronic health issues. Understanding where these toxins come from and how they impact our health is the first step in reducing toxic burden.
In this blog, we’ll explore the sources of toxic exposure, the body’s detoxification process, and evidence-based strategies for supporting toxin elimination and improving overall wellness.
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Today, we live in a world filled with more toxins than ever before. The air we breathe, the pesticides in our foods, the release of chemicals in our homes and workplaces, and those we apply through our personal care products all add to our body’s growing toxic load.
Unfortunately, toxic exposure even begins before birth. Testing of umbilical cord blood revealed 87 different chemicals, including pesticides, flame retardants, gasoline by-products, and heavy metals like mercury and lead1.
More than 83,000 chemicals are currently in our environment, with an estimated 2,000 new chemicals created each year—primarily without EPA oversight. 2 The average American is exposed to at least 128 unique chemicals daily.
Common environmental chemicals include BPA, triclosan (antibacterial soaps, clothing, furniture), phthalates (mitochondrial toxins and endocrine disruptors found in air fresheners, candles, body wash, and food packaging), and glyphosate, which is sprayed on our food and found in 70% of rainfall samples 3. Pesticides like glyphosate may be toxic at concentrations 300-600 times lower than agricultural dilutions 4, 5.
The biggest problem is that we don’t know the long-term, synergistic effects of these thousands of chemicals across a lifetime of exposure.
According to Dr. Walter Crinion and Dr. Joseph Pizzorno, “…the question is not if your client has a body burden of pollutants, as this fact is already established. Instead, the question is whether or not their toxicant load is a factor in causing their health problems or if it is an obstacle to cure.” 6
Symptoms commonly associated with a need for detoxification support include:
Since the body stores toxins in adipose tissue to protect vital organs, weight loss resistance may be another indicator of a high toxic burden. On the other end of the spectrum, rapid weight loss can release stored chemicals and toxins into the bloodstream more rapidly than they can be removed, leading to high toxic burden or neurological symptoms like headaches, thyroid issues, rashes, or asthma.
Along with toxins such as heavy metals, pesticides, or endocrine disruptors, toxin exposure to endogenous sources is produced by our own metabolic by-products. This includes the production of energy, excess hormones, gut dysbiosis, incomplete digestion, infections, inflammation, and free radicals. If the body’s detox pathways fail to keep up with eliminating these toxins, it can damage organs and tissues, and lead to a compromised immune system.
IFM has an Environmental Exposure Questionnaire that helps patients to become aware of areas they may inadvertently be increasing their toxic burden, such as:
Toxin exposure can also be identified by testing detoxification markers such as:
Consider also liver markers (AST, ALT, GGT), sex hormones, thyroid hormones, adrenals, and the Toxin Genetics test to evaluate certain susceptibility to impaired detoxification pathways.
Awareness is the first step in reducing toxic burden. This may involve the assessment of toxic burden through the Total Tox Burden, mold remediation, and avoiding heavy metals like mercury by consuming low-mercury fish or removing mercury amalgams. The Environmental Working Group has excellent resources on switching to nontoxic household and personal care products.
We ran the Total Tox Burden and found off-the-chart atrazine levels, which are strongly associated with respiratory issues.
After testing her well water, getting a home water filter and air purifier for her bedroom, and implementing proper hydration and detoxification strategies along with targeted supplementation, she greatly reduced the need for her inhaler and cortisone with no hospitalizations and improved bowel regularity.
Toxins enter the lungs, skin, and gut, get processed through the liver, and are stored in fat cells, bone marrow, joints, muscles, blood, liver, and the central nervous system. They exit through the lungs, skin, colon, and kidneys.
A healthy gut and proper elimination are essential for toxin clearing. Constipation affects 14% of the adult population, mainly women, which significantly impacts health-related quality of life and leads to the recirculation of biotransformed toxins 13. The GI tract provides an initial barrier against large xenobiotic molecules, proper pH supports the excretion of toxins, the tips of microvilli along the intestines contain high concentrations of detox enzymes and antiporter activity (MDR1), and most heavy metals are excreted via the gut.
As the liver carries much of the burden of detoxification activities, it must be supported with antioxidants, vitamins, minerals, phytonutrients, and herbs. Milk thistle supports the hepatic system, acts as a powerful antioxidant, protects against damage from toxins, and promotes glutathione production. N-acetyl cysteine protects the liver and increases glutathione, effectively increasing antioxidant activity.
Support the kidneys with a high dietary intake of vegetables and fruits to improve alkalinization and indirectly improve detoxification 14
Detoxification is a natural, ongoing process in the body. However, additional support is often needed for our liver, kidneys, lungs, lymph, and skin. The liver does much of the heavy lifting, handling about 80% of the body’s detoxification.
Reducing toxic burden is the first step. From there, proper nutrition is critical for supporting liver detox pathways and overall toxin elimination. The body needs adequate nutrients at each stage of detoxification to function effectively.
However, detoxification can become impaired under several conditions. Chronic stress, chronic health issues, or a diet high in inflammatory foods—such as sugar, refined carbohydrates, and damaged fats—can all disrupt the process. Excessive intake of coffee or alcohol further adds to the body’s toxic burden, making it harder to restore balance.
The digestive tract is also vital in detoxification, processing more than 25 tons of food over the course of a lifetime, along with a heavy load of toxins and antigens. It helps break down hormones, medications, and fat-soluble vitamins. Supporting this process requires a healthy gut barrier function and balanced gut microbiome through dietary diversity of plants and at least 25-35 grams of fiber daily.
Polyphenols nourish specific beneficial gut bacteria, while various types of fiber bind to different toxins. A diverse diet provides broader support for gut health and toxin elimination.
Through several phases, the body transforms toxins into water-soluble compounds to be excreted.
During Phase I, the biotransformation phase, the liver modifies toxins through oxidation, reduction, and hydrolysis, often making them more reactive. If the nutrients needed to conjugate the toxins are low, they recirculate, and some become even more harmful than the original compound.
Phase I requires antioxidants such as:
Vitamins C and E help offset damage from high levels of exposure to heavy metals such as lead by decreasing oxidative damage in addition to recycling glutathione 8. Taking fat-soluble toxins to turn them into intermediary metabolites also requires vitamins B2, B3, B6, B12, folate, glutathione, and flavonoids.
In Phase II, the conjugation phase, these modified toxins are converted into water-soluble compounds for easier excretion.
Phase II relies on methylation support, so methylated forms of B vitamins are foundational, as well as foods like leafy greens, eggs, beets, and whole grains. Along with glucuronidation, methylation is a major pathway for biotransformation of xenobiotics during phase II. Poor methylation status impairs the ability to detoxify, leading to toxicity-related dysfunction.
Additionally, DNA methylation regulates Nrf2 signaling, known as the “master regulator of antioxidant defense,” and a crucial mechanism in upregulating several phase II enzymes 8. Environmental toxins may affect DNA methylation through mechanisms such as endocrine disruption, oxidative stress, and inflammation 10.
Sufficient protein intake is essential for phase II detox enzymes (at least 1 gram per kilogram of body weight), so encourage consumption of high-quality protein sources like chicken, fish, beef, whey protein, and eggs. For example, the primary role of the amino acid cysteine is to transport zinc and copper and to efficiently bind toxic metals like cadmium and lead 11.
Sulfur-rich cruciferous vegetables also support phase II detoxification. Foods like apples, oranges, and green tea are beneficial for the glucuronidation phase.
Nutrients needed to turn intermediary metabolites into water-soluble compounds for elimination in urine, bile, and stool include:
Phase III detoxification, known as the elimination phase, focuses on removing processed toxins from the body through bile, urine, and stool. Supporting healthy elimination is essential for completing the detoxification process.
Lifestyle strategies include hydration, movement, stress reduction, and sleeping seven to nine hours per night. A high-quality water filter that removes chlorine, pharmaceuticals, and heavy metals will reduce toxic load (for drinking and showering), as will an air purifier to trap chemicals, mold mycotoxins, and dust in the home. Arsenic, for example, is commonly found in tap water and has been linked to increased diabetes risk 15.
Dry skin brushing increases circulation to the skin so that toxins can be eliminated by sloughing off dead skin cells and manually massaging the lymphatic drainage pathways. The lymphatic system is the body’s waste disposal system, filtering out waste from every cell, organ, and tissue, transporting salts and minerals to feed cells, and maintaining hydration balance. Unlike the heart, the lymph system doesn’t have a built-in pump, so lymphatic circulation should be supported through exercise, rebounding, massage, deep belly breathing, and dry skin brushing.
Epsom salt baths induce perspiration and are great for sweating out toxins. Saunas also help increase circulation and speed up the elimination process. Aim for as long as it takes to get to the sweat flowing, and be sure to replenish minerals with electrolytes or mineral-rich sea salt.
In the Blood, Urine and Sweat (BUS) study, blood, urine, and sweat were collected from 20 individuals (10 healthy participants and 10 with various health problems) and analyzed for 120 toxins, finding that sweat was a major elimination pathway for many toxic elements 16.
Eat an unprocessed diet rich in protein, healthy fats such as olives and avocadoes, and a wide array of vibrantly colored veggies, herbs, spices, nuts, seeds, and fruits each week. Eat liver- and kidney-supporting foods such as bitter foods (dandelion greens, lemon), artichokes, beets, leafy greens, cruciferous veggies, and fermented foods.
Herbal teas are a great way to add hydration and liver-supporting herbs like dandelion root, milk thistle, chamomile, fenugreek, and licorice root. Switch to safer cleaning products such as vinegar or baking soda, and look for safer personal care products at EWG.org/skindeep.
A four-week detoxification protocol would include the elimination of dietary triggers that are not digested properly and get through the gut lining due to intestinal permeability or enzyme deficiency causing an immune response (such as gluten, dairy, soy, corn, eggs, and sugar) while focusing on whole foods rich in enzymes that are easy to digest, anti-inflammatory, rich in unsaturated fats and inherently detox promoting. Consider testing for food sensitivities with Vibrant Wellness Food Sensitivity and Food Zoomer tests.
Focus on eating the rainbow and mindful eating while crowding out inflammatory or antigenic foods. Cooking methods, such as steaming or poaching instead of grilling or frying, can reduce advanced glycated end products (AGEs), as can the addition of fresh leafy greens and spices 17.
A detox diet would include whole, unprocessed foods rich in fiber, protein, cruciferous veggies, and antioxidants. A sample 1-week detox diet is below.
Day 1
| Breakfast | Zucchini omelet with sliced oranges |
| Midmorning Snack | Dairy-free coconut or cashew yogurt with chopped almonds and berries |
| Lunch | Broiled wild halibut with briny salsa verde, roasted fennel and cauliflower |
| Midafternoon Snack | Oven-baked organic kale chips with guacamole |
| Dinner | Garlic broccoli with lamb chop and dairy free Caesar salad |
Day 2
| Breakfast | Scrambled eggs with chopped Brussels sprouts |
| Midmorning Snack | Organic strawberry smoothie with broccoli sprouts and hemp milk |
| Lunch | Watercress and sunflower seed salad with sardines, organic kale chips |
| Midafternoon Snack | Chia Cinnamon Pudding |
| Dinner | Grilled Veggies over Cauliflower Rice with Walnuts and Carrot-Cabbage Sala |
Day 3
| Breakfast | Pumpkin pecan soup (or smoothie) |
| Midmorning Snack | Organic apple with almond butter |
| Lunch | Curried egg salad with pea shoots and dilled broccoli and cauliflower |
| Midafternoon Snack | Raw veggies with hummus or tahini |
| Dinner | Black bean and red quinoa soup, lamb burgers with tzatziki |
Day 4
| Breakfast | Overnight oats with organic apples |
| Midmorning Snack | Coconut kefir with berries |
| Lunch | Lentil burgers with jicama slaw |
| Midafternoon Snack | Carrots and cucumbers with artichoke pesto dip or leftover tzatziki |
| Dinner | Organic baked chicken, sweet potato, steamed broccoli with 1/4tsp mustard powder (to preserve detox enzymes), steamed green beans with garli |
Day 5
| Breakfast | Deviled eggs with sesame green salad |
| Midmorning Snack | Dairy free yogurt with berries and nuts |
| Lunch | Tarragon chicken salad with watercress and chopped steamed broccoli |
| Midafternoon Snack | Slice of rosemary olive bread |
| Dinner | Braised wild-caught salmon, curried cauliflower and green bean sauté with dilled cucumber salad |
Day 6
| Breakfast | Huevos Rancheros with gluten free tortilla |
| Midmorning Snack | Baked peaches with nut crumble |
| Lunch | Hearty cabbage soup with gluten free bread and almond butter |
| Midafternoon Snack | Organic celery with sunflower seed butter |
| Dinner | Fish & Fresh Slaw Tacos |
Day 7
| Breakfast | Quinoa cereal or n’oatmeal (hemp cereal) with pears, cashews and hemp milk |
| Midmorning Snack | High energy shake (chocolate and frozen cauliflower smoothie or mocha hemp) |
| Lunch | Probiotic superfood burgers with green beans and green salad |
| Midafternoon Snack | Leftover soup or ½ avocado sprinkled with Everything But The Bagel seasoning |
| Dinner | Gluten free (quinoa, rice) spaghetti or zucchini noodles and grass-fed bison meatballs with tomato oreganata and tossed salad |
The daily toxins we encounter may seem unavoidable, but small, actionable steps can significantly improve overall health. By using lab tests like the Total Tox Burden and the Toxin Genetics test, providers can identify sources of toxin exposure and genetic susceptibility to impaired detoxification, and create personalized interventions tailored to each patient’s needs. Integrating targeted nutrition, lifestyle modifications, and detox strategies supports the body’s natural detoxification pathways and helps patients reduce their toxic burden.
These efforts improve immediate symptoms, build resilience, and promote long-term wellness, empowering patients to thrive in a toxin-filled world.
References:
Regulatory Statement:
The information presented in case studies have been de-identified in accordance with the HIPAA Privacy protection.
The general wellness test intended uses relate to sustaining or offering general improvement to functions associated with a general state of health while making reference to diseases or conditions. This test has been laboratory developed and its performance characteristics determined by Vibrant America LLC and Vibrant Genomics, a CLIA-certified and CAP-accredited laboratory performing the test. The lab tests referenced have not been cleared or approved by the U.S. Food and Drug Administration (FDA). Although FDA does not currently clear or approve laboratory-developed tests in the U.S., certification of the laboratory is required under CLIA to ensure the quality and validity of the test.