{"id":1657,"date":"2026-10-13T13:08:50","date_gmt":"2026-10-13T12:08:50","guid":{"rendered":"https:\/\/www.nutrixeal.fr\/expertise\/?p=1657"},"modified":"2026-11-02T11:13:17","modified_gmt":"2026-11-02T10:13:17","slug":"complement-alimentaire-automne","status":"publish","type":"post","link":"https:\/\/www.nutrixeal.fr\/expertise\/complement-alimentaire-automne\/","title":{"rendered":"Quel compl\u00e9ment alimentaire choisir en automne selon vos besoins&nbsp;?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u00c0 la rentr\u00e9e, les offres de cures fleurissent en pharmacie comme en ligne, avec la promesse de retrouver tonus, \u00e9nergie et vitalit\u00e9 \u00e0 l&rsquo;arriv\u00e9e de l&rsquo;automne. Vitamine D, magn\u00e9sium, fer, plantes ou gel\u00e9e royale&nbsp;: tous ne r\u00e9pondent pas aux m\u00eames besoins, et certains n&rsquo;ont d&rsquo;int\u00e9r\u00eat que dans des situations pr\u00e9cises.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--summary panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\">\r\n            <path d=\"M3.5 10C3.5 6.22876 3.5 4.34315 4.7448 3.17157C5.98959 2 7.99306 2 12 2H12.7727C16.0339 2 17.6645 2 18.7969 2.79784C19.1214 3.02643 19.4094 3.29752 19.6523 3.60289C20.5 4.66867 20.5 6.20336 20.5 9.27273V11.8182C20.5 14.7814 20.5 16.2629 20.0311 17.4462C19.2772 19.3486 17.6829 20.8491 15.6616 21.5586C14.4044 22 12.8302 22 9.68182 22C7.88275 22 6.98322 22 6.26478 21.7478C5.10979 21.3424 4.19875 20.4849 3.76796 19.3979C3.5 18.7217 3.5 17.8751 3.5 16.1818V10Z\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M20.5 12C20.5 13.8409 19.0076 15.3333 17.1667 15.3333C16.5009 15.3333 15.716 15.2167 15.0686 15.3901C14.4935 15.5442 14.0442 15.9935 13.8901 16.5686C13.7167 17.216 13.8333 18.0009 13.8333 18.6667C13.8333 20.5076 12.3409 22 10.5 22\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 7H15\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 11H11\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        En r\u00e9sum\u00e9      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<ul class=\"wp-block-list\">\n<li><strong>Vitamine D prioritaire<\/strong>&nbsp;: La baisse d\u2019ensoleillement r\u00e9duit la synth\u00e8se cutan\u00e9e, ce qui rend l\u2019\u00e9valuation du statut particuli\u00e8rement pertinente.&nbsp;<\/li>\n\n\n\n<li><strong>Immunit\u00e9 \u00e0 soutenir<\/strong>&nbsp;: Vitamine C, zinc et vitamine D contribuent au fonctionnement normal du syst\u00e8me immunitaire.<\/li>\n\n\n\n<li><strong>Fatigue et stress<\/strong>&nbsp;: Le magn\u00e9sium peut aider en p\u00e9riode de fatigue automnale, \u00e0 condition de choisir une forme bien tol\u00e9r\u00e9e.<\/li>\n\n\n\n<li><strong>Carences \u00e0 confirmer<\/strong>&nbsp;: Fer, B12 ou B9 n\u00e9cessitent une attention particuli\u00e8re, mais la suppl\u00e9mentation doit rester adapt\u00e9e aux besoins r\u00e9els.<\/li>\n\n\n\n<li><strong>Cure bien encadr\u00e9e<\/strong>&nbsp;: V\u00e9rifier les doses, \u00e9viter les doublons et demander un avis m\u00e9dical en cas de grossesse, traitement ou fatigue persistante.<\/li>\n\n\n\n<li><strong>Qualit\u00e9 des formules<\/strong>&nbsp;: Forme chimique, titrage des extraits, dosage r\u00e9el et tol\u00e9rance doivent guider le choix d\u2019un compl\u00e9ment alimentaire<\/li>\n<\/ul>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-b23df57c\"><h2 class=\"uagb-heading-text\">Vitamine D&nbsp;: \u00e9valuer les besoins quand l&rsquo;ensoleillement diminue<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La vitamine D est le nutriment le plus directement touch\u00e9 par l&rsquo;automne. L&rsquo;organisme la fabrique dans la peau sous l&rsquo;effet des UVB du soleil, une synth\u00e8se qui d\u00e9pend de la latitude, de la saison, de l&rsquo;\u00e2ge, de la pigmentation de la peau et des v\u00eatements port\u00e9s.<sup>[1]<\/sup> Avec la baisse de la luminosit\u00e9 et des journ\u00e9es plus courtes, cette source se tarit, et les apports alimentaires prennent le relais.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Or ce relais reste modeste&nbsp;: l&rsquo;alimentation apporte en moyenne 3,1 \u00b5g par jour aux adultes fran\u00e7ais, pour une r\u00e9f\u00e9rence de 15 \u00b5g.<sup>[2]<\/sup> Dans l&rsquo;\u00e9tude nationale nutrition sant\u00e9 men\u00e9e en 2006 et 2007, 80 % des adultes pr\u00e9sentaient un statut insuffisant, un risque plus marqu\u00e9 dans les r\u00e9gions peu ensoleill\u00e9es et chez les personnes s\u00e9dentaires.<sup>[3]<\/sup><\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">1 \u00b5g de vitamine D correspond \u00e0 40 UI. Un comprim\u00e9 de 2000 UI apporte donc 50 \u00b5g, soit la moiti\u00e9 de la limite de s\u00e9curit\u00e9 fix\u00e9e \u00e0 100 \u00b5g par jour chez l&rsquo;adulte.<sup>[1]<\/sup><\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<p class=\"wp-block-paragraph\">Les aliments qui en contiennent restent rares&nbsp;: poissons gras, huile de foie de morue et jaune d&rsquo;\u0153uf.<sup>[1]<\/sup> \u00c9valuer vos besoins passe donc par votre m\u00e9decin, qui tiendra compte de votre alimentation, de votre \u00e9tat de sant\u00e9 et, s&rsquo;il le juge utile, d&rsquo;un dosage sanguin qui pr\u00e9cise votre niveau. Le choix d&rsquo;un <a href=\"https:\/\/www.nutrixeal.fr\/67-vitamine-d3-vegetarienne\">compl\u00e9ment alimentaire en Vitamine D3<\/a> se fait ensuite sur la dose, la forme et la qualit\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Notre <a href=\"https:\/\/www.nutrixeal.fr\/285-ultra-d3-vitamine-d3-microencapsulee.html\">Ultra-D3\u00ae<\/a> apporte du chol\u00e9calcif\u00e9rol (D3) issu de lanoline, micro-encapsul\u00e9, dos\u00e9 \u00e0 2000, 3000 ou 3560 UI par comprim\u00e9, \u00e0 raison d&rsquo;un comprim\u00e9 par jour.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-1ce7de54\"><h2 class=\"uagb-heading-text\">Vitamine C et zinc&nbsp;: leurs r\u00f4les dans l&rsquo;immunit\u00e9<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Leurs r\u00f4les se rejoignent sur un point&nbsp;: la vitamine C et le zinc contribuent au fonctionnement normal du syst\u00e8me immunitaire.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La r\u00e9f\u00e9rence en vitamine C est de 110 mg par jour chez l&rsquo;adulte.<sup>[1]<\/sup> Les fruits et l\u00e9gumes crus la fournissent sans difficult\u00e9&nbsp;: pour 100 g, le cassis en apporte 181 mg, le persil 177 mg, le poivron rouge 121 mg, le brocoli cru 106 mg, le kiwi 82 mg et l&rsquo;orange 47 mg.<sup>[4]<\/sup> Des doses beaucoup plus \u00e9lev\u00e9es, allant jusqu\u2019\u00e0 1 g, peuvent toutefois \u00eatre n\u00e9cessaires dans certaines situations, notamment lors de p\u00e9riodes de fatigue importante ou lorsque les d\u00e9fenses immunitaires sont particuli\u00e8rement sollicit\u00e9es. Les <a href=\"https:\/\/www.nutrixeal.fr\/71-vitamine-c\">compl\u00e9ments alimentaires en vitamine C<\/a> se distinguent surtout par leur forme&nbsp;: acide ascorbique, ascorbates ou encapsulation liposomale.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le zinc intervient dans l&rsquo;activit\u00e9 de pr\u00e8s de 300 enzymes, et sa carence diminue les fonctions du syst\u00e8me immunitaire. Son besoin varie de 7,5 \u00e0 14 mg par jour selon le sexe et la quantit\u00e9 de phytates consomm\u00e9s, car ces compos\u00e9s des c\u00e9r\u00e9ales compl\u00e8tes et des l\u00e9gumineuses en r\u00e9duisent l&rsquo;absorption par l&rsquo;organisme.<sup>[1]<\/sup> Pour 100 g, les hu\u00eetres creuses en contiennent 22 mg et l&rsquo;entrec\u00f4te grill\u00e9e 6 mg.<sup>[4]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Notre <a href=\"https:\/\/www.nutrixeal.fr\/332-Complexe-pour-immunite-et-defenses-naturelles.html\">IxeaBoost\u00ae Immunit\u00e9<\/a> associe, pour 3 g\u00e9lules, 500 mg de vitamine C Quali\u00ae-C liposomale, 10 mg de zinc bisglycinate, 2000 UI de D3 et 1000 mg de querc\u00e9tine micro-encapsul\u00e9e CapsuTech\u00ae.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-8f99d9e1\"><h2 class=\"uagb-heading-text\">Magn\u00e9sium&nbsp;: quel int\u00e9r\u00eat face \u00e0 la fatigue et au stress&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">C&rsquo;est le min\u00e9ral le plus associ\u00e9 \u00e0 la fatigue d&rsquo;automne, puisque le magn\u00e9sium contribue \u00e0 r\u00e9duire la fatigue. Sa place dans le syst\u00e8me nerveux explique aussi qu&rsquo;on le retrouve dans de nombreuses formules d\u00e9di\u00e9es au stress&nbsp;: le magn\u00e9sium contribue \u00e0 des fonctions psychologiques normales.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;organisme d&rsquo;un adulte en contient environ 25 g, dont 50 \u00e0 60 % dans les os et 25 % dans les muscles, et il intervient dans plus de 300 syst\u00e8mes enzymatiques, dont la production d&rsquo;\u00e9nergie li\u00e9e \u00e0 l&rsquo;ATP.<sup>[1]<\/sup> L&rsquo;apport satisfaisant est de 380 mg par jour chez l&rsquo;homme et de 300 mg chez la femme, que l&rsquo;on trouve dans les ol\u00e9agineux, le chocolat, les c\u00e9r\u00e9ales compl\u00e8tes, les mollusques et certaines eaux min\u00e9rales.<sup>[1]<\/sup><\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">La limite de s\u00e9curit\u00e9 de 360 mg par jour ne vise que le magn\u00e9sium ajout\u00e9, pas celui naturellement pr\u00e9sent dans les aliments.<sup>[1]<\/sup><\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<p class=\"wp-block-paragraph\">Pour 100 g, les amandes en apportent 270 mg et le chocolat noir \u00e0 70 % 200 mg.<sup>[4]<\/sup>&nbsp;En pratique, les portions habituelles en fournissent nettement moins&nbsp;: environ 80 mg pour 30 g d\u2019amandes et 40 mg pour 20 g de chocolat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les <a href=\"https:\/\/www.nutrixeal.fr\/66-magnesium\">compl\u00e9ments alimentaires en magn\u00e9sium<\/a> diff\u00e8rent surtout par leur forme chimique, qui conditionne la teneur en magn\u00e9sium \u00e9l\u00e9mentaire et la tol\u00e9rance digestive.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-55394fbb\"><h2 class=\"uagb-heading-text\">Vitamines B&nbsp;: rep\u00e9rer les situations d&rsquo;apports insuffisants<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les <a href=\"https:\/\/www.nutrixeal.fr\/248-complexe-vitamines-b-naturelles.html\">vitamines du groupe B<\/a> sont pr\u00e9sentes dans de nombreux aliments, et une alimentation vari\u00e9e couvre en g\u00e9n\u00e9ral les besoins. Quelques situations exposent pourtant \u00e0 des apports insuffisants, en premier lieu pour la vitamine B12 et la vitamine B9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La vitamine B12 se trouve presque exclusivement dans les produits animaux&nbsp;: abats, poissons, \u0153ufs, viande et produits laitiers. La r\u00e9f\u00e9rence est de 4 \u00b5g par jour, et sa d\u00e9ficience est particuli\u00e8rement fr\u00e9quente chez les v\u00e9g\u00e9taliens.<sup>[1]<\/sup> Elle touche aussi de 3 \u00e0 43 % des personnes \u00e2g\u00e9es selon les d\u00e9finitions, notamment en cas de gastrite atrophique, et peut appara\u00eetre lors de traitements prolong\u00e9s par metformine ou par inhibiteurs de la pompe \u00e0 protons, ce qui justifie de renforcer la vigilance dans ces situations.<sup>[5]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La vitamine B9 prend toute son importance avant une grossesse&nbsp;: votre m\u00e9decin ou votre sage-femme la prescrit si possible au moins 4 semaines avant la conception, et jusqu&rsquo;\u00e0 12 semaines d&rsquo;am\u00e9norrh\u00e9e.<sup>[6]<\/sup> Les l\u00e9gumineuses, les l\u00e9gumes \u00e0 feuilles et le foie en sont les meilleures sources alimentaires.<sup>[1]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-547bcacd\"><h2 class=\"uagb-heading-text\">Fer&nbsp;: une suppl\u00e9mentation seulement en cas de besoin confirm\u00e9<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Un manque de fer peut provoquer fatigue, maux de t\u00eate, vertiges et essoufflement, mais ces signes ne suffisent pas \u00e0 le confirmer.<sup>[7]<\/sup> Les plus expos\u00e9s sont les enfants en croissance, les femmes enceintes et celles dont les r\u00e8gles sont abondantes, ainsi que les sujets touch\u00e9s par des saignements ou une mauvaise absorption.<sup>[7]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La r\u00e9f\u00e9rence est de 11 mg par jour pour les hommes et pour les femmes aux pertes menstruelles faibles \u00e0 mod\u00e9r\u00e9es, et de 16 mg en cas de r\u00e8gles abondantes ou de grossesse.<sup>[1]<\/sup> Lorsqu\u2019un d\u00e9ficit en fer est install\u00e9, les apports alimentaires seuls ne suffisent g\u00e9n\u00e9ralement pas \u00e0 le corriger et une suppl\u00e9mentation \u00e0 dose beaucoup plus \u00e9lev\u00e9e peut \u00eatre n\u00e9cessaire. \u00c0 l&rsquo;inverse, chez les sujets atteints d&rsquo;h\u00e9mochromatose, une maladie g\u00e9n\u00e9tique, ce m\u00e9tal s&rsquo;accumule dans les tissus de l&rsquo;organisme.<sup>[7]<\/sup> D&rsquo;o\u00f9 l&rsquo;int\u00e9r\u00eat de v\u00e9rifier son statut en fer avant toute cure.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">Le fer h\u00e9minique des viandes et des poissons s&rsquo;absorbe mieux que celui des v\u00e9g\u00e9taux, et les tannins du th\u00e9 peuvent r\u00e9duire cette absorption. Mieux vaut donc prendre le th\u00e9 \u00e0 distance des repas.<sup>[7]<\/sup><\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<p class=\"wp-block-paragraph\">Lorsque le bilan confirme un d\u00e9ficit, votre m\u00e9decin fixe la dose et la dur\u00e9e, et les <a href=\"https:\/\/www.nutrixeal.fr\/72-fer-chelate-bisglycinate-ferrochel-albion-traacs\">compl\u00e9ments alimentaires en fer<\/a> bisglycinate font partie des options qu&rsquo;il peut retenir.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-4d875e50\"><h2 class=\"uagb-heading-text\">Le changement de saison justifie-t-il une suppl\u00e9mentation&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pas de fa\u00e7on syst\u00e9matique. La vitamine D fait exception pour de nombreux adultes, puisque l&rsquo;automne r\u00e9duit sa synth\u00e8se, mais les autres nutriments se jugent au cas par cas, selon les habitudes alimentaires, l&rsquo;\u00e2ge et l&rsquo;\u00e9tat de sant\u00e9. L&rsquo;automne marque aussi le retour des virus de l&rsquo;hiver, que le syst\u00e8me immunitaire est charg\u00e9 de combattre, et les d\u00e9fenses immunitaires sont alors davantage sollicit\u00e9es. Avec la baisse des temp\u00e9ratures, la transition entre l&rsquo;\u00e9t\u00e9 et l&rsquo;hiver bouscule surtout l&rsquo;\u00e9nergie et le moral, ce qui ne rel\u00e8ve pas toujours d&rsquo;une carence.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-c2b0691d\"><h3 class=\"uagb-heading-text\">Fatigue automnale&nbsp;: distinguer rythme de vie et carence<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La fatigue de saison tient souvent \u00e0 des changements banals&nbsp;: des journ\u00e9es qui raccourcissent, une lumi\u00e8re naturelle plus rare au r\u00e9veil, la reprise du travail apr\u00e8s la fin de l&rsquo;\u00e9t\u00e9. La lumi\u00e8re du matin favorise l&rsquo;\u00e9veil et avance l&rsquo;horloge interne du corps, alors que son recul la d\u00e9cale et peut se traduire par moins d&rsquo;\u00e9nergie le matin.<sup>[8]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une fatigue qui c\u00e8de avec le repos et un sommeil r\u00e9gulier rel\u00e8ve du rythme de vie. Celle qui continue de se faire ressentir apr\u00e8s plusieurs jours ou semaines, ou qui emp\u00eache de vaquer \u00e0 ses occupations, justifie un avis m\u00e9dical<sup>[9]<\/sup>&nbsp;: elle peut traduire une carence, parmi bien d&rsquo;autres causes, et un bilan aide \u00e0 trancher.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-ae2f2c41\"><h3 class=\"uagb-heading-text\">Alimentation, sommeil et activit\u00e9 physique&nbsp;: les bases \u00e0 pr\u00e9server<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pour lutter contre la fatigue d&rsquo;automne, ces bases passent avant tout compl\u00e9ment. Maintenir des horaires de sommeil r\u00e9guliers, surtout pour le lever, prendre ses repas \u00e0 heures fixes sans grignotage et rester actif dans la journ\u00e9e comptent parmi les premiers conseils.<sup>[9]<\/sup> Pour am\u00e9liorer la qualit\u00e9 du sommeil, limiter l&rsquo;exposition aux \u00e9crans au moment du coucher aide aussi.<sup>[9]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;OMS recommande au moins 150 minutes d&rsquo;activit\u00e9 d&rsquo;intensit\u00e9 mod\u00e9r\u00e9e par semaine, une pratique qui am\u00e9liore le sommeil, la sant\u00e9 mentale et le bien-\u00eatre.<sup>[10]<\/sup> C\u00f4t\u00e9 assiette, pr\u00e9parer des repas vari\u00e9s et renforcer la part de poissons gras, de fruits et de l\u00e9gumes de saison permet de couvrir une bonne partie des besoins. Une alimentation riche en produits frais reste parfaitement compatible avec une suppl\u00e9mentation cibl\u00e9e, si elle s&rsquo;av\u00e8re utile.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-03145a9c\"><h2 class=\"uagb-heading-text\">Que valent les autres cures propos\u00e9es \u00e0 l&rsquo;automne&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Plantes, champignons, produits de la ruche&nbsp;: les cures \u00ab immunit\u00e9 \u00bb ou \u00ab d\u00e9fenses naturelles \u00bb se multiplient \u00e0 l&rsquo;automne. Leur int\u00e9r\u00eat se juge sur des crit\u00e8res v\u00e9rifiables, la partie utilis\u00e9e, le titrage et la dose, et sur leurs limites, car ces produits ne conviennent pas \u00e0 tout le monde. L&rsquo;Anses recommande d&rsquo;ailleurs de ne pas multiplier ni prolonger les compl\u00e9ments tout au long de l&rsquo;ann\u00e9e sans l&rsquo;avis d&rsquo;un professionnel de sant\u00e9.<sup>[11]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-609e09b8\"><h3 class=\"uagb-heading-text\">Plantes et produits de la ruche&nbsp;: preuves et limites<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019\u00e9chinac\u00e9e est l\u2019une des plantes phares traditionnellement utilis\u00e9es pour soutenir les d\u00e9fenses naturelles&nbsp; de l\u2019organisme. Pour choisir un extrait v\u00e9g\u00e9tal, il est toutefois important de s\u2019int\u00e9resser \u00e0 sa composition, notamment \u00e0 sa teneur en compos\u00e9s d\u2019int\u00e9r\u00eat. La standardisation permet de garantir une concentration r\u00e9guli\u00e8re en substances marqueurs d\u2019un lot \u00e0 l\u2019autre.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Notre<a href=\"https:\/\/www.nutrixeal.fr\/149-synergie-de-feuilles-olivier-echinacee-pepins-de-pamplemousse-en-gelules.html\"> ImmunActif\u00ae<\/a> associe, par g\u00e9lule, 240 mg d\u2019extrait de feuilles d\u2019olivier titr\u00e9 \u00e0 30 % d\u2019oleurop\u00e9ine, 75 mg d\u2019extrait d\u2019\u00e9chinac\u00e9e titr\u00e9 \u00e0 5 % d\u2019acides hydroxycinnamiques et 75 mg d\u2019extrait de p\u00e9pins de pamplemousse titr\u00e9 \u00e0 45 % de bioflavono\u00efdes.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les champignons comme le reishi, le shiitake et le maitake suscitent \u00e9galement un int\u00e9r\u00eat scientifique pour leurs polysaccharides, notamment les b\u00eata-glucanes, \u00e9tudi\u00e9s pour leurs interactions avec les cellules immunitaires. Notre<a href=\"https:\/\/www.nutrixeal.fr\/259-complexe-reishi-shiitake-maitake-bio-standardises-en-polysaccharides-et-beta-glucanes.html\"> RSM 300 BIO<\/a> r\u00e9unit ces trois champignons issus de l\u2019agriculture biologique, \u00e0 raison de 300 mg chacun pour 3 g\u00e9lules, avec une standardisation \u00e0 60 % de polysaccharides, dont 20 % de b\u00eata-glucanes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Enfin, les produits de la ruche pr\u00e9sentent des compositions vari\u00e9es&nbsp;: la gel\u00e9e royale apporte notamment des nutriments, tandis que la propolis renferme \u00e9galement diff\u00e9rents compos\u00e9s ph\u00e9noliques. Une vigilance particuli\u00e8re s\u2019impose toutefois face au risque allergique&nbsp;: \u00e0 la suite de signalements de r\u00e9actions s\u00e9v\u00e8res, l\u2019Anses d\u00e9conseille les produits contenant de la gel\u00e9e royale, de la propolis ou du pollen aux personnes allergiques aux pollens, pr\u00e9dispos\u00e9es aux allergies ou asthmatiques.[11]<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-c30e02b2\"><h2 class=\"uagb-heading-text\">Comment choisir et organiser une cure adapt\u00e9e&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une cure utile r\u00e9pond \u00e0 un besoin identifi\u00e9, avec le bon nutriment, la bonne dose et une dur\u00e9e d\u00e9finie. Si vous d\u00e9couvrez les compl\u00e9ments alimentaires, trois r\u00e9flexes aident \u00e0 y parvenir.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-89e9cb22\"><h3 class=\"uagb-heading-text\">Lire la composition, les doses et les pr\u00e9cautions d&#8217;emploi<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le tableau nutritionnel indique la dose quotidienne et le pourcentage des apports de r\u00e9f\u00e9rence. Distinguez le sel de l&rsquo;\u00e9l\u00e9ment, surtout pour les min\u00e9raux&nbsp;: 1 000 mg de bisglycinate de magn\u00e9sium n&rsquo;apportent pas 1 000 mg de magn\u00e9sium. Pour un extrait concentr\u00e9, v\u00e9rifiez qu&rsquo;il est titr\u00e9. Comparez enfin la dose aux limites de s\u00e9curit\u00e9 chez l&rsquo;adulte, au-del\u00e0 desquelles l&rsquo;organisme s&rsquo;expose \u00e0 des effets ind\u00e9sirables.<sup>[1]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les pr\u00e9cautions d&#8217;emploi signalent les publics exclus, comme les enfants, les femmes enceintes ou certains traitements. Un bon produit les affiche clairement, au m\u00eame titre que la dose journali\u00e8re \u00e0 ne pas d\u00e9passer et la qualit\u00e9 des mati\u00e8res premi\u00e8res.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-b997c388\"><h3 class=\"uagb-heading-text\">Adapter le d\u00e9but et la dur\u00e9e au besoin identifi\u00e9<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le calendrier d\u00e9pend du nutriment. Pour la vitamine D, une suppl\u00e9mentation se con\u00e7oit sur la p\u00e9riode o\u00f9 l&rsquo;ensoleillement ne suffit plus, de l&rsquo;automne \u00e0 la fin de l&rsquo;hiver, sur conseil m\u00e9dical. Pour le zinc ou le magn\u00e9sium, une cure se conduit en g\u00e9n\u00e9ral sur 1 \u00e0 3 mois, avant de faire le point sur la suite du programme avec votre m\u00e9decin ou votre pharmacien.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dans tous les cas, une prise r\u00e9guli\u00e8re, \u00e0 heure fixe, s&rsquo;int\u00e8gre plus facilement \u00e0 la routine du matin ou du soir. Dans ces conditions, l&rsquo;oubli devient rare.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-14b3e5a2\"><h3 class=\"uagb-heading-text\">\u00c9viter les doublons et le cumul de plusieurs compl\u00e9ments<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le cumul est un pi\u00e8ge fr\u00e9quent. Additionnez les apports de chaque produit avant de les associer, et gardez en t\u00eate que vos repas apportent aussi leur part. En cas de doute, votre pharmacien peut vous aider \u00e0 rep\u00e9rer les doublons.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-c55635be\"><h2 class=\"uagb-heading-text\">Quand demander un avis m\u00e9dical avant de se suppl\u00e9menter&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00e8s qu&rsquo;une situation particuli\u00e8re est en jeu&nbsp;: grossesse, jeune \u00e2ge, maladie chronique, traitement au long cours ou \u00e9puisement qui ne c\u00e8de pas. Le m\u00e9decin ou le pharmacien v\u00e9rifie alors l&rsquo;int\u00e9r\u00eat de la cure et les interactions possibles.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-c15dbc16\"><h3 class=\"uagb-heading-text\">Grossesse, enfance, maladies et traitements&nbsp;: les pr\u00e9cautions particuli\u00e8res<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pendant la grossesse, les compl\u00e9ments alimentaires ne se prennent pas sans l&rsquo;avis d&rsquo;un professionnel de sant\u00e9, car certains contiennent des vitamines ou des oligo\u00e9l\u00e9ments contre-indiqu\u00e9s \u00e0 forte dose.<sup>[6]<\/sup> Chez le nourrisson, l&rsquo;Anses a relev\u00e9 plusieurs cas de surdosage en vitamine D et recommande de privil\u00e9gier les m\u00e9dicaments, dont le dosage est mieux encadr\u00e9.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si vous suivez un traitement au long cours, pensez \u00e0 informer votre m\u00e9decin des m\u00e9dicaments et compl\u00e9ments alimentaires que vous prenez. Certains traitements peuvent notamment influencer le statut nutritionnel, comme la metformine et les inhibiteurs de la pompe \u00e0 protons pour la vitamine B12,[5] ou agir sur la r\u00e9ponse immunitaire. Par ailleurs, en cas d\u2019h\u00e9mochromatose, une suppl\u00e9mentation en fer n\u00e9cessite un avis m\u00e9dical.<sup>[7]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-68e07d4b\"><h3 class=\"uagb-heading-text\">Fatigue persistante ou inhabituelle&nbsp;: consulter plut\u00f4t que multiplier les cures<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une fatigue qui persiste, s\u2019intensifie ou perturbe les activit\u00e9s quotidiennes m\u00e9rite un avis m\u00e9dical, notamment lorsqu\u2019elle s\u2019accompagne d\u2019autres sympt\u00f4mes, comme de la fi\u00e8vre, des douleurs ou une variation de poids inexpliqu\u00e9e.[9]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plut\u00f4t que de multiplier les cures sans en conna\u00eetre la cause, une consultation permet de faire le point dans ces cas-l\u00e0. Selon la situation, le m\u00e9decin pourra proposer des examens compl\u00e9mentaires, notamment une prise de sang, afin de rechercher une \u00e9ventuelle carence ou une autre cause de fatigue et d\u2019adapter la prise en charge.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-949a93a8\"><h2 class=\"uagb-heading-text\">Sources<\/h2><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Anses. Les r\u00e9f\u00e9rences nutritionnelles en vitamines et min\u00e9raux.<\/li>\n\n\n\n<li>Anses. Vitamine D&nbsp;: pourquoi et comment assurer un apport suffisant&nbsp;?<\/li>\n\n\n\n<li>Vernay M, Sponga M, Salanave B, et al. Statut en vitamine D de la population adulte en France&nbsp;: l&rsquo;\u00c9tude nationale nutrition sant\u00e9 (ENNS, 2006-2007). Bull Epid\u00e9miol Hebd, 2012;(16-17):189-194.<\/li>\n\n\n\n<li>Anses. Table de composition nutritionnelle des aliments Ciqual, 2020.<\/li>\n\n\n\n<li>National Institutes of Health, Office of Dietary Supplements. Vitamin B12: fact sheet for health professionals, 2025.<\/li>\n\n\n\n<li>Assurance maladie. Adapter son alimentation pendant la grossesse. ameli.fr.<\/li>\n\n\n\n<li>Anses. Tout savoir sur le fer.<\/li>\n\n\n\n<li>Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnologie, 2019;23(3):147-156.<\/li>\n\n\n\n<li>Assurance maladie. Asth\u00e9nie (fatigue)&nbsp;: que faire et quand consulter&nbsp;? ameli.fr.<\/li>\n\n\n\n<li>Organisation mondiale de la sant\u00e9. Activit\u00e9 physique, aide-m\u00e9moire.<\/li>\n\n\n\n<li>Anses. Allergies aux pollens et compl\u00e9ments alimentaires&nbsp;: les pr\u00e9cautions \u00e0 prendre, 2018.<\/li>\n<\/ol>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c0 la rentr\u00e9e, les offres de cures fleurissent en pharmacie comme en ligne, avec la promesse de retrouver tonus, \u00e9nergie et vitalit\u00e9 \u00e0 l&rsquo;arriv\u00e9e de l&rsquo;automne. Vitamine D, magn\u00e9sium, fer, plantes ou gel\u00e9e royale&nbsp;: tous ne r\u00e9pondent pas aux m\u00eames besoins, et certains n&rsquo;ont d&rsquo;int\u00e9r\u00eat que dans des situations pr\u00e9cises. Vitamine D&nbsp;: \u00e9valuer les besoins [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1672,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","nutrixeal_featured":false,"nutrixeal_most_read":true,"footnotes":""},"categories":[20],"tags":[],"class_list":["post-1657","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles-immunite"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Compl\u00e9ment alimentaire automne : lesquels pour rester en forme ?<\/title>\n<meta name=\"description\" content=\"Fatigu\u00e9 par le changement de saison ? 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