{"id":1689,"date":"2026-11-02T11:08:18","date_gmt":"2026-11-02T10:08:18","guid":{"rendered":"https:\/\/www.nutrixeal.fr\/expertise\/?p=1689"},"modified":"2026-11-02T14:05:24","modified_gmt":"2026-11-02T13:05:24","slug":"manque-de-soleil-effets-solutions","status":"publish","type":"post","link":"https:\/\/www.nutrixeal.fr\/expertise\/manque-de-soleil-effets-solutions\/","title":{"rendered":"Manque de soleil&nbsp;: quels sont les effets sur la sant\u00e9 et quelles sont les solutions&nbsp;?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Quand les jours raccourcissent et que le ciel reste gris des semaines durant, beaucoup se sentent plus fatigu\u00e9s, moins entreprenants, parfois d&rsquo;humeur maussade. Le manque de soleil n&rsquo;y est pas \u00e9tranger, mais le manque de lumi\u00e8re et celui d&rsquo;UV n&rsquo;agissent pas sur le corps par les m\u00eames voies. Les distinguer aide \u00e0 choisir les bonnes r\u00e9ponses.<\/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>Double effet du soleil<\/strong>&nbsp;: La lumi\u00e8re naturelle r\u00e9gule le sommeil et l\u2019humeur, tandis que les UVB permettent la synth\u00e8se cutan\u00e9e de vitamine D.<\/li>\n\n\n\n<li><strong>Fatigue et sommeil perturb\u00e9<\/strong>&nbsp;: Le manque de lumi\u00e8re peut prolonger la s\u00e9cr\u00e9tion de m\u00e9latonine, favorisant somnolence, fatigue et difficult\u00e9s de r\u00e9veil.<\/li>\n\n\n\n<li><strong>Moral et motivation<\/strong>&nbsp;: Des journ\u00e9es moins lumineuses peuvent s\u2019accompagner d\u2019irritabilit\u00e9, d\u2019une baisse d\u2019\u00e9nergie et parfois d\u2019une d\u00e9pression saisonni\u00e8re.<\/li>\n\n\n\n<li><strong>Exposition naturelle essentielle<\/strong>&nbsp;: Sortir chaque matin, m\u00eame par temps couvert, aide \u00e0 synchroniser l\u2019horloge biologique et \u00e0 pr\u00e9server un rythme de sommeil r\u00e9gulier.<\/li>\n\n\n\n<li><strong>Solutions compl\u00e9mentaires<\/strong>&nbsp;: Activit\u00e9 physique, sommeil r\u00e9gulier, liens sociaux et luminoth\u00e9rapie adapt\u00e9e peuvent aider \u00e0 limiter les effets du manque de lumi\u00e8re.<\/li>\n\n\n\n<li><strong>Suppl\u00e9mentation en vitamine D3<\/strong>&nbsp;: Lorsque l\u2019ensoleillement diminue, un compl\u00e9ment de vitamine D3 peut soutenir les apports et contribuer au maintien d\u2019une fonction musculaire et immunitaire normale.<\/li>\n<\/ul>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-49175438\"><h2 class=\"uagb-heading-text\">Quels effets le manque de soleil peut-il avoir&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le manque de lumi\u00e8re d\u00e9r\u00e8gle d&rsquo;abord l&rsquo;horloge biologique, avec des r\u00e9percussions sur le sommeil, l&rsquo;\u00e9nergie et l&rsquo;humeur. Ces effets restent le plus souvent mod\u00e9r\u00e9s, mais ils prennent chez certaines personnes la forme d&rsquo;une d\u00e9pression saisonni\u00e8re.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-b9670b28\"><h3 class=\"uagb-heading-text\">Fatigue, somnolence et perturbations du sommeil<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Dans la r\u00e9gulation du sommeil, la lumi\u00e8re joue le premier r\u00f4le&nbsp;: capt\u00e9e par les yeux, elle r\u00e8gle l&rsquo;horloge biologique log\u00e9e dans le cerveau, freine la production de m\u00e9latonine, l&rsquo;hormone de la nuit, et favorise l&rsquo;\u00e9veil.<sup>[1]<\/sup> Lorsque les journ\u00e9es raccourcissent et que le soleil se fait rare, la m\u00e9latonine est s\u00e9cr\u00e9t\u00e9e plus longtemps, ce qui explique la somnolence et la sensation de lenteur de l&rsquo;hiver.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;\u00e9clairage du matin avance l&rsquo;horloge, celui du soir la retarde.<sup>[1]<\/sup> Priv\u00e9 de soleil et de lumi\u00e8re naturelle au r\u00e9veil et expos\u00e9 aux \u00e9crans le soir, le corps s&rsquo;endort plus tard, ce qui rend le lever difficile et fait mal dormir&nbsp;: ces troubles du sommeil sont une cons\u00e9quence directe du manque de lumi\u00e8re.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-75255171\"><h3 class=\"uagb-heading-text\">Baisse de moral, irritabilit\u00e9 et perte de motivation<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le manque de lumi\u00e8re agit aussi sur l&rsquo;humeur. Selon un article paru dans The Lancet, le renouvellement de la s\u00e9rotonine, un messager chimique du cerveau impliqu\u00e9 dans le moral, est au plus bas en hiver, et sa production augmente avec la dur\u00e9e d&rsquo;ensoleillement et la luminosit\u00e9.<sup>[3]<\/sup> Cette baisse de s\u00e9rotonine, combin\u00e9e \u00e0 l&rsquo;exc\u00e8s de m\u00e9latonine, perturbe les rythmes du corps.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Au Royaume-Uni, 20 % de la population ressentent une d\u00e9prime hivernale, quand 2 % pr\u00e9sentent une d\u00e9pression saisonni\u00e8re. Humeur triste, irritabilit\u00e9, manque d&rsquo;\u00e9nergie, envie de sucre, repli sur soi et perte de motivation figurent parmi ses sympt\u00f4mes.<sup>[2]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-bfdcd229\"><h2 class=\"uagb-heading-text\">Lumi\u00e8re et UV&nbsp;: des r\u00f4les diff\u00e9rents pour l&rsquo;organisme<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La lumi\u00e8re du soleil r\u00e9unit deux composantes qui n&#8217;empruntent pas la m\u00eame porte d&rsquo;entr\u00e9e. La lumi\u00e8re visible, per\u00e7ue par la r\u00e9tine, r\u00e8gle vigilance, sommeil et humeur&nbsp;: ce sont ses effets non visuels.<sup>[1]<\/sup> Les rayons UVB, invisibles, agissent sur l&rsquo;\u00e9piderme, o\u00f9 ils d\u00e9clenchent la synth\u00e8se de vitamine D.<sup>[4]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cette synth\u00e8se d\u00e9pend de la saison et de la latitude. \u00c0 Boston, au 42e parall\u00e8le, le soleil de novembre \u00e0 f\u00e9vrier ne fait plus produire de vitamine D, une p\u00e9riode qui s&rsquo;\u00e9tend d&rsquo;octobre \u00e0 mars \u00e0 Edmonton, au 52e.<sup>[4]<\/sup> La France m\u00e9tropolitaine se situe pour l&rsquo;essentiel entre ces deux latitudes.<\/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\">Les UVB ne traversent pas le verre des fen\u00eatres. Travailler au soleil derri\u00e8re une vitre aide \u00e0 rester \u00e9veill\u00e9, mais ne d\u00e9clenche aucune synth\u00e8se de vitamine D.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-1b6cf7b8\"><h2 class=\"uagb-heading-text\">Comment compenser le manque de soleil au quotidien&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Aucune solution unique ne remplace le soleil, mais plusieurs habitudes en limitent les cons\u00e9quences&nbsp;: sortir tous les jours, garder des rythmes r\u00e9guliers, recourir si besoin \u00e0 la luminoth\u00e9rapie et veiller \u00e0 ses apports en vitamine D.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-825db8b1\"><h3 class=\"uagb-heading-text\">Profiter de la lumi\u00e8re ext\u00e9rieure, m\u00eame par temps couvert<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Dehors, la lumi\u00e8re du jour atteint 25 000 lux, contre environ 500 dans un bureau.<sup>[1]<\/sup> M\u00eame sous un ciel couvert, l&rsquo;ext\u00e9rieur reste une bonne source de lumi\u00e8re naturelle, surtout en d\u00e9but de journ\u00e9e&nbsp;: chaque heure suppl\u00e9mentaire pass\u00e9e \u00e0 l&rsquo;ext\u00e9rieur avance l&rsquo;endormissement d&rsquo;environ 30 minutes.<sup>[1]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une marche d&rsquo;une heure le matin s&rsquo;est d&rsquo;ailleurs montr\u00e9e aussi efficace qu&rsquo;une lampe de luminoth\u00e9rapie chez des personnes atteintes de d\u00e9pression saisonni\u00e8re.<sup>[1]<\/sup> \u00c0 d\u00e9faut, passer du temps dehors au milieu de la journ\u00e9e, prendre le soleil d\u00e8s qu&rsquo;il para\u00eet ou d\u00e9jeuner pr\u00e8s d&rsquo;une fen\u00eatre augmentent la dose de clart\u00e9 re\u00e7ue chaque jour.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-82f10459\"><h3 class=\"uagb-heading-text\">Associer sommeil r\u00e9gulier, activit\u00e9 physique et liens sociaux<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Se coucher et se lever \u00e0 heures fixes, week-end compris, aide le corps \u00e0 garder son rythme malgr\u00e9 le manque de lumi\u00e8re. \u00c9viter les \u00e9crans tard le soir limite aussi le retard de l&rsquo;endormissement.<sup>[1]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;activit\u00e9 physique en plein air apporte \u00e0 la fois soleil, clart\u00e9 et mouvement, qu&rsquo;il s&rsquo;agisse de marche, de v\u00e9lo ou d&rsquo;un sport collectif. Selon l&rsquo;OMS, elle am\u00e9liore le sommeil, la sant\u00e9 mentale et le bien-\u00eatre, r\u00e9duit les sympt\u00f4mes de d\u00e9pression et d&rsquo;anxi\u00e9t\u00e9 et diminue le risque d&rsquo;une tension art\u00e9rielle trop \u00e9lev\u00e9e.<sup>[5]<\/sup> Le rep\u00e8re est de 150 minutes par semaine d&rsquo;effort mod\u00e9r\u00e9, qui acc\u00e9l\u00e8re la fr\u00e9quence cardiaque.<sup>[5]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le repli sur soi fait partie des sympt\u00f4mes d\u00e9crits en hiver.<sup>[2]<\/sup> Garder des liens sociaux, sortir voir des proches ou accepter une invitation, m\u00eame sans en avoir envie, aide \u00e0 ne pas s&rsquo;isoler quand le manque de soleil p\u00e8se sur le bien-\u00eatre.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-3b3971d3\"><h3 class=\"uagb-heading-text\">Envisager la luminoth\u00e9rapie avec les pr\u00e9cautions adapt\u00e9es<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La luminoth\u00e9rapie consiste \u00e0 s&rsquo;exposer chaque matin, de l&rsquo;automne au printemps, \u00e0 une lampe de 10 000 lux pendant 20 \u00e0 60 minutes, soit 20 fois l&rsquo;\u00e9clairage int\u00e9rieur ordinaire.<sup>[2]<\/sup> Inutile de la fixer&nbsp;: il suffit de garder les yeux ouverts.<sup>[1]<\/sup> Une m\u00e9ta-analyse de 19 essais confirme son effet face \u00e0 la d\u00e9pression saisonni\u00e8re.<sup>[6]<\/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\">Si vous d\u00e9couvrez la luminoth\u00e9rapie, choisissez un appareil qui filtre les UV et placez les s\u00e9ances t\u00f4t dans la journ\u00e9e. En soir\u00e9e, un \u00e9clairage vif d\u00e9cale le rythme veille-sommeil et peut retarder l&rsquo;endormissement.<sup>[1]<\/sup><\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<p class=\"wp-block-paragraph\">Un avis m\u00e9dical s&rsquo;impose en cas de maladie oculaire, de trouble bipolaire ou de m\u00e9dicaments et produits photosensibilisants, comme le lithium, la m\u00e9latonine ou certains antibiotiques&nbsp;: de rares \u00e9pisodes d&rsquo;exaltation de l&rsquo;humeur, voire d&rsquo;id\u00e9es noires, ont \u00e9t\u00e9 d\u00e9crits en d\u00e9but de traitement.<sup>[2]<\/sup> Il existe aussi des simulateurs d&rsquo;aube, qui \u00e9clairent progressivement la chambre avant le r\u00e9veil, mais leur effet reste peu \u00e9valu\u00e9.<sup>[1]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-ea61940c\"><h3 class=\"uagb-heading-text\">Vitamine D&nbsp;: alimentation et suppl\u00e9mentation&nbsp;<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La vitamine D joue un r\u00f4le essentiel dans l&rsquo;absorption du calcium et du phosphore, contribuant ainsi \u00e0 la solidit\u00e9 des os et des dents. Elle participe \u00e9galement au fonctionnement normal des muscles et du syst\u00e8me immunitaire. Un d\u00e9ficit important peut entra\u00eener une faiblesse musculaire et s&rsquo;accompagner d&rsquo;une fatigue persistante.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avec le manque de soleil, l&rsquo;alimentation devient sa principale source , alors qu&rsquo;aux beaux jours, 15 \u00e0 20 minutes d&rsquo;exposition au soleil en fin de matin\u00e9e ou l&rsquo;apr\u00e8s-midi suffisent.<sup>[7]<\/sup> L&rsquo;Anses fixe la r\u00e9f\u00e9rence \u00e0 15 \u00b5g par jour chez l&rsquo;adulte, quand l&rsquo;alimentation n&rsquo;en apporte en moyenne que 3,1 \u00b5g en France.<sup>[7]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les aliments riches en vitamine D sont peu nombreux&nbsp;: poissons gras, \u0153ufs, foie de morue, certains champignons et produits enrichis.<sup>[7]<\/sup> <sup>[8]<\/sup>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lorsque les besoins deviennent difficiles \u00e0 couvrir, le choix d&rsquo;un <a href=\"https:\/\/www.nutrixeal.fr\/67-vitamine-d3-vegetarienne\">compl\u00e9ment alimentaire en Vitamine D3<\/a> se discute avec votre m\u00e9decin, qui jugera de l&rsquo;int\u00e9r\u00eat d&rsquo;un dosage sanguin avant de proposer une prise adapt\u00e9e. Notre gamme comprend <a href=\"https:\/\/www.nutrixeal.fr\/285-ultra-d3-vitamine-d3-microencapsulee.html\">Ultra-D3\u00ae<\/a>, une vitamine D3 issue de lanoline dos\u00e9e de 2 000 \u00e0 3 560 UI par comprim\u00e9, <a href=\"https:\/\/www.nutrixeal.fr\/286-ultra-d3-v-vitamine-d3-vegetale.html\">Ultra-D3 V<\/a>, extraite du pin, et <a href=\"https:\/\/www.nutrixeal.fr\/287-ultra-d3-bio-vitamine-d3-naturelle.html\">Ultra-D3 BIO<\/a>, issue de lichen bio certifi\u00e9 par Ecocert, ces deux derni\u00e8res \u00e0 2 000 UI (50 \u00b5g) par unit\u00e9.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f1baba3c\"><h2 class=\"uagb-heading-text\">Fatigue persistante ou d\u00e9pression saisonni\u00e8re&nbsp;: quand consulter&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Consultez votre m\u00e9decin si la fatigue, le stress ou la tristesse s&rsquo;installent, reviennent chaque ann\u00e9e \u00e0 la m\u00eame saison ou p\u00e8sent sur votre travail et vos relations. Un bilan permet d&rsquo;\u00e9carter une autre cause qu&rsquo;une fatigue li\u00e9e au manque de lumi\u00e8re.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La d\u00e9pression saisonni\u00e8re n\u00e9cessite une prise en charge m\u00e9dicale adapt\u00e9e. Apr\u00e8s avoir \u00e9tabli le diagnostic, le m\u00e9decin d\u00e9termine le traitement le plus appropri\u00e9 selon la situation du patient&nbsp;: luminoth\u00e9rapie, th\u00e9rapie cognitivo-comportementale (TCC) ou, si n\u00e9cessaire, m\u00e9dicaments antid\u00e9presseurs. Le choix et le suivi du traitement doivent \u00eatre encadr\u00e9s par un m\u00e9decin, afin de garantir une prise en charge adapt\u00e9e.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-6c5cf5ff\"><h2 class=\"uagb-heading-text\">Sources<\/h2><\/div>\n\n\n\n<ol class=\"wp-block-list\">\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>Melrose S. Seasonal affective disorder: an overview of assessment and treatment approaches. Depress Res Treat, 2015;2015:178564.<\/li>\n\n\n\n<li>Lambert GW et al. Effect of sunlight and season on serotonin turnover in the brain. Lancet, 2002;360(9348):1840-1842.<\/li>\n\n\n\n<li>Webb AR, Kline L, Holick MF. Influence of season and latitude on the cutaneous synthesis of vitamin D3. J Clin Endocrinol Metab, 1988;67(2):373-378.<\/li>\n\n\n\n<li>Organisation mondiale de la sant\u00e9. Activit\u00e9 physique, aide-m\u00e9moire.<\/li>\n\n\n\n<li>Pjrek E et al. The efficacy of light therapy in the treatment of seasonal affective disorder: a meta-analysis of randomized controlled trials. Psychother Psychosom, 2020;89(1):17-24.<\/li>\n\n\n\n<li>Anses. Vitamine D&nbsp;: pourquoi et comment assurer un apport suffisant&nbsp;?<\/li>\n\n\n\n<li>Anses. Table de composition nutritionnelle des aliments Ciqual, 2020.<\/li>\n<\/ol>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-79a67568\"><h2 class=\"uagb-heading-text\">\u00c0 lire \u00e9galement&nbsp;:<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.nutrixeal.fr\/expertise\/complement-alimentaire-automne\/\">Quel compl\u00e9ment alimentaire choisir en automne selon vos besoins\u00a0?<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.nutrixeal.fr\/expertise\/ne-pas-tomber-malade-automne\/\">Comment ne pas tomber malade en automne\u00a0? Les gestes de pr\u00e9vention<\/a><\/p>\n\n\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Quand les jours raccourcissent et que le ciel reste gris des semaines durant, beaucoup se sentent plus fatigu\u00e9s, moins entreprenants, parfois d&rsquo;humeur maussade. Le manque de soleil n&rsquo;y est pas \u00e9tranger, mais le manque de lumi\u00e8re et celui d&rsquo;UV n&rsquo;agissent pas sur le corps par les m\u00eames voies. Les distinguer aide \u00e0 choisir les bonnes [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1692,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","nutrixeal_featured":true,"nutrixeal_most_read":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1689","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classe"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Manque de soleil en hiver : comment retrouver forme et moral ?<\/title>\n<meta name=\"description\" content=\"Marre de la grisaille ? 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scientifique Nutrixeal","author_link":"https:\/\/www.nutrixeal.fr\/expertise\/author\/equipe-scientifique\/"},"uagb_comment_info":0,"uagb_excerpt":"Quand les jours raccourcissent et que le ciel reste gris des semaines durant, beaucoup se sentent plus fatigu\u00e9s, moins entreprenants, parfois d&rsquo;humeur maussade. 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