Putting the "D" in Belly Dance: How Much Vitamin D Is Too Much?
So why is Vitamin D important and why should belly dancers care? Well, for starters Vitamin D helps our bodies absorb calcium and rebuild bones. It also boosts the immune system, protecting us from more colds and the flu and studies have shown it to boost metabolism.
Recent findings from the Institute of Medicine has recommended a 200% increase in daily Vitamin D for adults under the age of 50, and 30% to 50% more after 50. These new guidelines (increased 600 to 800 international units) are better than the very low old ones, but they still fall short of what most doctors would recommend (at least 1,000 IU).
At least 75% of us are deficient, raising the odds of brittle bones, heart attacks, diabetes, and some cancers. Before you shimmy off to your local Vitamin World to stock up on supplements, read on for some hip tips on how to boost your Vitamin D intake.
- According to the Harvard School of Public Health, a fair skinned person can produce 15,000 IU of vitamin D with just 30 minutes of optimal UV-B exposure. That’s right, some good ol’ fun in the sun is a quick way to get your daily intake and get your body raq’ing.
- Fatty fish, like salmon, sardines and tuna, have approximately 200 IU of Vitamin D in a 3 oz serving.
- Have a point of reference. Ask your doctor for a Vitamin D blood test, it’s the only way to check your levels.
- If you do look for a supplement, look for Vitamin D3, it’s the most active form, and what your skin makes naturally.
- Avoid taking “mega-dose” supplements (anything over 2000 IU), Vitamin D overdose can be just as bad, or worse, than a deficiency. Over time, excess Vitamin D and calcium can build up in the kidneys, lungs and bloodstream causing kidney stones and other serious health problems.