This study examines the human uptake of microplastics (MPs) across 109 major developing and industrialized countries from 1990 to 2018, focusing on major coastlines affected by plastic pollution. The research highlights that Indonesia leads in per capita monthly MP dietary intake at 15 grams. Airborne and dietary MP uptake increased over sixfold in Asian, African, and American countries, including China and the United States. The study finds that eradicating 90% of global aquatic plastic debris can reduce MP uptake by more than 48% in Southeast Asian countries, which peak in MP uptake. To mitigate MP exposure and potential health risks, governments in these regions should incentivize the removal of free plastic debris from freshwater and saltwater environments through advanced water treatment and effective solid waste management practices. The findings emphasize the need for holistic solutions to address MP generation and exposure, particularly in rapidly industrializing countries.This study examines the human uptake of microplastics (MPs) across 109 major developing and industrialized countries from 1990 to 2018, focusing on major coastlines affected by plastic pollution. The research highlights that Indonesia leads in per capita monthly MP dietary intake at 15 grams. Airborne and dietary MP uptake increased over sixfold in Asian, African, and American countries, including China and the United States. The study finds that eradicating 90% of global aquatic plastic debris can reduce MP uptake by more than 48% in Southeast Asian countries, which peak in MP uptake. To mitigate MP exposure and potential health risks, governments in these regions should incentivize the removal of free plastic debris from freshwater and saltwater environments through advanced water treatment and effective solid waste management practices. The findings emphasize the need for holistic solutions to address MP generation and exposure, particularly in rapidly industrializing countries.