Are phthalates making you fat, infertile or fatigued?

The Hidden Hormone Disruptors: How Phthalates Impact Your Metabolism and What You Can Do About It

We are exposed to countless chemicals daily—some helpful, others harmful.

One group of chemicals that has raised growing concerns is phthalates (pronounced THAL-ates).

Phthalates can be found in most parts of our lives and many of these are known endocrine disrupters.

These synthetic compounds can be found in soft plastics, used as a plasticizer (to make things softer or more flexible), as well as in numerous personal care products and detergents (as a scent stabilizer). They’re everywhere… 

Phthalates are known to interfere with our hormone systems.

Research has linked them to metabolic dysfunction, hormone imbalances, and even weight gain.

If you’re focusing on health and sustainability, take a moment to understand how phthalates may be impacting your body—and learn how to minimize exposure for you and your family.

First- Where Are Phthalates Hiding?

Avoiding phthalates starts with knowing where they lurk. They are not chemically bound to plastic, hence their tendency to migrate into the air, dust, or products they store. As of this writing, the FDA allows 9 phthaltes in “food contact applications.” It has been banned in clear plastic food wrap since 2006*. They are commonly found in:

• Plastics: Plastic containers that are soft or flexible often contain phthalates. (look for #3 on the recycling symbol)

• Personal Care Products: Shampoo, lotion, nail polish, and makeup (especially those with “fragrance” listed in the ingredients).

• Household Items: Vinyl flooring, shower curtains, building materials and synthetic air fresheners.

• Food Packaging & Processed Foods: Takeout containers, canned foods, and fast food packaging can leach phthalates into your meals.

• Dairy Products: Dairy products, and some meat showed the highest levels of phthalates among foods tested (including fruits, vegetables, grains, beverages, etc). While the FDA prohibits phthalates from being added to food, the thought is that since dairy operations use plastic and rubber components in the milking and processing operations, phthalates are given many opportunities to leach into milk and dairy products.

• Environment: We can’t do much about the trace amounts stuck to soil, air particles or water- but every time we chose to stop purchasing products with phthalates, we send a message that we don’t want these items in our life

• Children’s Toys: Some soft plastic toys contain phthalates, making them a concern for developing bodies.

Next- How Phthalates Disrupt Hormones and Metabolism

Phthalates can mimic or block hormones, particularly estrogen and testosterone. These hormonal interferences can have a ripple effect on various bodily functions, including:

• Metabolism & Weight Regulation: Studies show that phthalates can lower metabolism and contribute to insulin resistance, increasing the risk of weight gain and obesity.

• Thyroid Function: Since the thyroid is critical for energy regulation, phthalate exposure may slow metabolism and lead to fatigue and unwanted weight changes.

• Fat Storage: Some phthalates are classified as obesogens, meaning they encourage fat accumulation by altering how fat cells develop and store energy.

• Hormonal Imbalances: Phthalates have been linked to early menopause, reduced fertility, and even mood swings—all of which can impact overall energy levels and weight stability.

• Fertility, Pregnancy & Fetal Development: Studies show that phthalate exposure may cause hormonal imbalances that may impact egg quality, sperm count, increase the risk of miscarriage and may increase the risk of low birth weight.

Finally- How to Reduce & Remove Phthalates in Your Life

Reducing phthalate exposure doesn’t have to be overwhelming. Here are simple, practical steps to protect your health:

1. Choose Glass or Stainless Steel for Food Storage

Plastic containers can leach phthalates into food, especially when heated. Opt for glass or stainless steel for storing leftovers and packing lunches.

2. Go Fragrance-Free

Synthetic fragrances often contain hidden phthalates. Choose personal care and cleaning products labeled phthalate-free or and transition to air fresheners with naturally scented alternatives, like essential oils.

3. Minimize Processed and Packaged Foods

Fast food and packaged meals are high-risk sources of phthalates due to their packaging. Preparing fresh, whole foods at home significantly reduces exposure.

4. Sweat It Out

The trouble is we don’t always know how and when we’re exposed, but the good news is that our bodies can clear them out pretty quickly. Stay hydrated and exercise- many phthalates are easily excreted by sweat and/or urine. Human Elimination of Phthalate Compounds: Blood, Urine, and Sweat (BUS) Study

4. Clean Up!

Phthalates can accumulate on household dust and surfaces. Use a HEPA-filtered vacuum. Regular handwashing with natural soap (not antibacterial varieties) helps reduce ingestion, especially before eating.

5. Use Safer Plastics

If you must use plastic, check the recycling codes. Avoid plastics labeled #3 (PVC), #6 (PS), and #7 (other), which are more likely to contain phthalates. Or look for labeling that informs that it’s phthalate-free. 

6. Be Mindful of Household Products

Swap out vinyl shower curtains for fabric ones, and avoid synthetic air fresheners in favor of natural options like fresh flowers, baking soda or essential oil diffusers.

7. Read Labels and Choose Certified Products

Look for phthalate-free labels on cosmetics and skincare. Brands committed to transparency often list what’s not in their formulas. Many large retailers carry numerous products to choose from. 

Small Changes, Big Impact

While we can’t completely eliminate phthalates from our environment, making mindful choices significantly reduces exposure and supports hormonal balance.

We have the purchasing power to protect not only our bodies, but future generations.

By choosing cleaner products, minimizing plastic use, and prioritizing whole foods, we take meaningful steps toward a healthier, more balanced life. And that’s something truly empowering.

*while phthaltes have been banned from clear plastic wrap, the often-used substitute is DHEA (di(2-ethylhexyl)adipate). While DEHA is not a phthalate, it is chemically very similar to the phthalate called DEHP and may turn out to be a “regrettable substitution” whereby the new chemical is just as bad as the first.