Atomic Elements, Human Biochemistry, Non-Essential or Toxic Elements

Arsenic (As)

23
May

Toxic Element to Avoid for Your Health

Arsenic is a shiny, grayish metalloid you might associate with old detective stories, but it’s a real environmental toxin that can affect your health. Found in some foods, water, and soil, arsenic has no beneficial role in your body and poses serious risks to your health even in small amounts, especially with chronic exposure. Understanding arsenic empowers you to minimize exposure and protect your wellness. Let’s explore what arsenic is, where it comes from, and how to reduce its impact for a healthier you.

Chemical Identity and Role

Arsenic (As) is a metalloid, number 33 on the periodic table, existing in organic and inorganic forms. In your body, it’s not an essential nutrient and has no biological role. Arsenic is a toxic element that can accumulate in organs like the liver, kidneys, and skin, disrupting cellular processes. It enters through food, water, or air and is excreted primarily by the kidneys, though inorganic arsenic (the more toxic form) lingers longer [1].

Biological Role and Health Impact

Arsenic has no positive function in your body and is studied for its harmful effects:

  • No Essential Role: Arsenic serves no purpose in bodily processes and is considered a toxin [1].
  • Health Risks: Chronic exposure can damage the skin, lungs, liver, and kidneys, and increase cancer risk (e.g., skin, lung, or bladder cancer) [2].
  • Neurological Effects: May cause numbness, tingling, or memory issues, particularly with high exposure [3].
  • Skin and Organ Damage: Can lead to skin lesions, pigmentation changes, or liver and kidney dysfunction [4].
  • Cardiovascular Effects: Chronic exposure may raise blood pressure or heart disease risk [5].

For most people, low-level exposure through diet is manageable, but chronic or high exposure, especially in contaminated areas, poses serious risks [2].

Sources (Dietary or Environmental)

Arsenic is widespread in the environment, with exposure from various sources:

  • Dietary Sources:
    • Seafood: Fish and shellfish (e.g., shrimp, ~0.1–1 mg/kg) contain organic arsenic, which is less toxic [1].
    • Rice and Grains: Rice (0.01–0.3 mg/kg) absorbs arsenic from soil or water, especially in certain regions [4].
    • Produce: Root vegetables (e.g., carrots) or leafy greens from contaminated soil may have trace arsenic [3].
  • Environmental Sources:
    • Water: Contaminated groundwater, especially in wells, can have high levels (e.g., >0.01 mg/liter in some areas) [2].
    • Soil and Dust: Arsenic from pesticides, mining, or industrial activity can settle in soil, affecting crops or dust [5].
    • Air: Industrial emissions or coal burning release arsenic particles, which can be inhaled [1].
  • Other Sources:
    • Consumer Products: Old pesticides, treated wood (e.g., pre-2003 pressure-treated lumber), or imported herbal medicines may contain arsenic [4].
    • Occupational Exposure: Workers in mining, smelting, or glass production face higher risks [5].

A typical diet contributes 10–50 µg of arsenic daily, mostly organic from seafood, with most excreted but inorganic forms potentially accumulating [1].

Deficiency/Excess Signs

Since arsenic isn’t essential, there’s no deficiency, but excess exposure can cause health issues:

  • Deficiency Signs: None, as arsenic has no biological role [1].
  • Excess Signs:
    • Early Signs: Nausea, vomiting, diarrhea, or abdominal pain (from acute exposure, e.g., contaminated water) [3].
    • Chronic Signs: Skin changes (dark spots, lesions), numbness, or tingling in hands and feet [2].
    • Physical Symptoms: Fatigue, hair loss, or kidney/liver issues (e.g., dark urine, jaundice) [4].
    • Severe Cases: Neurological damage, cancer, or organ failure (from long-term high exposure) [5].
  • At-Risk Groups: People in areas with contaminated water, rice-heavy diets, or industrial exposure, plus children and pregnant women, face higher risks [2].

Testing for arsenic (via urine, blood, or hair, typically <100 µg/L in urine is safe) is used for suspected toxicity or high-risk areas [3].

Supporting Optimal Levels

Since arsenic is toxic, the goal is to minimize exposure and support your body’s ability to clear it:

  • Choose Low-Arsenic Foods: Opt for low-arsenic rice (e.g., white basmati from California) and vary grains (e.g., quinoa, oats) to reduce intake [4].
  • Test Drinking Water: If using well water, especially in rural or industrial areas, test for arsenic (>0.01 mg/liter may require filtering) [2].
  • Avoid Contaminated Products: Check imported medicines, spices, or old treated wood for arsenic risks [4].
  • Boost Protective Nutrients: Selenium (e.g., Brazil nuts), zinc (e.g., pumpkin seeds), and vitamin C (e.g., oranges) may help reduce arsenic toxicity [4].
  • Support Detox Organs: Stay hydrated and eat antioxidant-rich foods (e.g., berries, spinach) to aid kidney and liver function [1].
  • Limit Occupational Exposure: If working in high-risk industries, use protective gear (masks, gloves) and follow safety protocols [5].
  • Cook Smart: Rinse rice thoroughly and cook in excess water (then drain) to reduce arsenic content [4].

There’s no Recommended Dietary Allowance for arsenic, as it’s not needed. The tolerable intake is about 0.3 µg per kg of body weight per day (e.g., ~21 µg for a 70-kg person), though lower is better [1].

Safety, Interactions, and Precautions

Arsenic is toxic, so minimizing exposure is critical:

  • Interactions:
    • Nutrients: Selenium, zinc, and folate may reduce arsenic toxicity by aiding excretion or protecting cells [4].
    • Medications: Arsenic may worsen side effects of drugs affecting the liver or kidneys [3].
  • Precautions:
    • Pregnant Women and Children: Arsenic can cross the placenta or affect developing systems, so avoid high-arsenic foods or water [2].
    • Kidney/Liver Health: People with kidney or liver disease should minimize exposure, as clearance is impaired [4].
    • Occupational Risks: Workers in mining, smelting, or pesticide production should use ventilation and protective equipment [5].
    • Water Safety: Use certified filters or bottled water in areas with known arsenic contamination [2].
    • Rice Diets: Those with rice-heavy diets (e.g., in certain cultures) should diversify grains and test water sources [4].
  • Who’s at Risk? People in contaminated water areas, rice-heavy diets, industrial workers, and children/pregnant women need extra caution.

Fun Fact

Arsenic was once a sneaky poison in Victorian times, used in everything from wallpaper to cosmetics! Its green pigment was popular until people realized it was making them sick—thankfully, we’re wiser now [1]!

Citations

  1. National Institutes of Health (NIH). (2025). Arsenic: Fact Sheet for Health Professionals. Office of Dietary Supplements.
  2. World Health Organization (WHO). (2022). Arsenic and Human Health.
  3. Centers for Disease Control and Prevention (CDC). (2023). Arsenic Exposure and Health Effects.
  4. National Library of Medicine. (2022). Arsenic Toxicity and Metabolism.
  5. Mayo Clinic. (2024). Arsenic Poisoning: Risks and Prevention.