{"id":523,"date":"2026-06-15T15:30:44","date_gmt":"2026-06-15T14:30:44","guid":{"rendered":"https:\/\/dev-prestashop-2b2cd056cbc0.prestashop.sh\/blog\/?p=523"},"modified":"2026-06-30T09:27:16","modified_gmt":"2026-06-30T08:27:16","slug":"vitamine-d-soleil-apport","status":"publish","type":"post","link":"https:\/\/www.nutrixeal.fr\/expertise\/vitamine-d-soleil-apport\/","title":{"rendered":"Vitamine D et soleil&nbsp;: le guide complet pour un apport optimal"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">La vitamine D et le soleil entretiennent une relation unique au sein de notre organisme. Cette mol\u00e9cule particuli\u00e8re se distingue des autres vitamines, car votre peau peut la fabriquer gr\u00e2ce aux rayons UVB. Au laboratoire Nutrixeal, nous accompagnons depuis des ann\u00e9es les personnes soucieuses de leur apport en vitamine D. Voici un tour d&rsquo;horizon complet pour optimiser votre statut.<\/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 produite par la peau<\/strong>&nbsp;: La vitamine D se distingue des autres vitamines, car l\u2019organisme peut la fabriquer gr\u00e2ce aux rayons UVB du soleil.<\/li>\n\n\n\n<li><strong>Exposition bien dos\u00e9e<\/strong>&nbsp;: Quelques minutes au soleil peuvent aider, mais la dur\u00e9e d\u00e9pend de la saison, de l\u2019heure, du lieu et du type de peau.<\/li>\n\n\n\n<li><strong>R\u00f4le cl\u00e9 des UVB<\/strong>&nbsp;: Seuls les rayons UVB d\u00e9clenchent la synth\u00e8se cutan\u00e9e&nbsp;; derri\u00e8re une vitre, la production de vitamine D ne se fait pas.<\/li>\n\n\n\n<li><strong>B\u00e9n\u00e9fices essentiels<\/strong>&nbsp;:La vitamine D aide \u00e0 pr\u00e9server des os, des dents et des muscles en bonne sant\u00e9, tout en soutenant les d\u00e9fenses naturelles.<\/li>\n\n\n\n<li><strong>Sources compl\u00e9mentaires<\/strong>&nbsp;: Les poissons gras, certains aliments enrichis et les compl\u00e9ments peuvent aider quand l\u2019exposition solaire ne suffit pas.<\/li>\n\n\n\n<li><strong>\u00c9quilibre \u00e0 trouver<\/strong>&nbsp;: L\u2019objectif est de profiter du soleil sans exc\u00e8s, en \u00e9vitant les coups de soleil et les prises de compl\u00e9ments mal dos\u00e9es.<\/li>\n<\/ul>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-5e329cb9\"><h2 class=\"uagb-heading-text\">Qu&rsquo;est-ce que la vitamine D&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La vitamine D d\u00e9signe une famille de mol\u00e9cules liposolubles agissant comme une v\u00e9ritable prohormone dans votre organisme<sup>[1]<\/sup>. Elle se pr\u00e9sente sous deux formes principales&nbsp;: la vitamine D2, la vitamine D3 et leurs pr\u00e9curseurs. La vitamine D2, ou ergocalcif\u00e9rol, provient des v\u00e9g\u00e9taux et des champignons.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La <a href=\"https:\/\/www.nutrixeal.fr\/67-vitamine-d3-vegetarienne\">vitamine D3, ou chol\u00e9calcif\u00e9rol<\/a>, est produite par votre peau sous l&rsquo;action du soleil. On la&nbsp;trouve aussi dans certains aliments d&rsquo;origine animale<sup>[1]<\/sup>. Le corps humain l&rsquo;utilise mieux que la D2.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-42e076cd\"><h2 class=\"uagb-heading-text\">Le soleil, votre principal alli\u00e9 pour la vitamine D<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f5f4b879\"><h3 class=\"uagb-heading-text\">Comment le soleil fabrique la vitamine D dans votre peau&nbsp;?<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le m\u00e9canisme d\u00e9bute dans l&rsquo;\u00e9piderme o\u00f9 se trouve un pr\u00e9curseur de la vitamine D appel\u00e9 7-d\u00e9hydrocholest\u00e9rol. Quand les rayons UVB atteignent les cellules cutan\u00e9es, ils d\u00e9clenchent une r\u00e9action photochimique pr\u00e9cise qui transforme cette mol\u00e9cule en pr\u00e9vitamine D3<sup>[1]<\/sup>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cette pr\u00e9vitamine s&rsquo;isom\u00e9rise ensuite spontan\u00e9ment en vitamine D3 ou chol\u00e9calcif\u00e9rol. La forme produite rejoint la circulation sanguine, puis le foie pour une premi\u00e8re hydroxylation. Une seconde transformation r\u00e9nale donne la forme active, capable d&rsquo;agir sur les tissus cibles<sup>[2]<\/sup>.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-768f5751\"><h3 class=\"uagb-heading-text\">Les rayons UVB&nbsp;: le r\u00f4le crucial du soleil<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Tous les rayons ultraviolets ne se valent pas pour la synth\u00e8se de la vitamine D. Seuls les rayons UVB, dont la longueur d&rsquo;onde se situe entre 290 et 315 nanom\u00e8tres, d\u00e9clenchent ce processus dans la peau<sup>[1]<\/sup>. Les UVA, eux, ne participent pas \u00e0 la production.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;intensit\u00e9 de ces rayons varie selon l&rsquo;angle d&rsquo;incidence du soleil. Une r\u00e8gle pratique simple existe&nbsp;: si votre ombre projet\u00e9e au sol est plus courte que votre taille, les UVB sont assez puissants pour la production de vitamine D<sup>[3]<\/sup>.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0257e3cd\"><h2 class=\"uagb-heading-text\">Quels sont les bienfaits de la vitamine D pour votre sant\u00e9&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-8f382996\"><h3 class=\"uagb-heading-text\">La vitamine D et la sant\u00e9 osseuse<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La vitamine D joue un role essentiel dans le maintien d&rsquo;une ossature normale<sup>[4]<\/sup>. Elle contribue \u00e0 l&rsquo;absorption et \u00e0 l&rsquo;utilisation normales du calcium et du phosphore par votre organisme. Sans elle, ces deux min\u00e9raux essentiels \u00e0 la solidit\u00e9 des os seraient mal assimil\u00e9s au niveau intestinal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cette vitamine participe \u00e9galement au maintien d&rsquo;une calc\u00e9mie normale, c&rsquo;est-\u00e0-dire d&rsquo;un taux de calcium sanguin \u00e9quilibr\u00e9<sup>[4]<\/sup>. Chez les femmes m\u00e9nopaus\u00e9es, la vitamine D contribue \u00e0 r\u00e9duire la perte de densit\u00e9 min\u00e9rale osseuse, un facteur de risque reconnu de fracture<sup>[4]<\/sup>.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-c7e3d957\"><h3 class=\"uagb-heading-text\">Le r\u00f4le de la vitamine D pour votre syst\u00e8me immunitaire<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La vitamine D contribue au fonctionnement normal du syst\u00e8me immunitaire chez les adultes comme chez les enfants<sup>[4]<\/sup>. Cette action s&rsquo;explique par la pr\u00e9sence de r\u00e9cepteurs sp\u00e9cifiques sur de nombreuses cellules immunitaires, notamment les lymphocytes et les macrophages<sup>[5]<\/sup>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ces cellules de d\u00e9fense poss\u00e8dent m\u00eame la capacit\u00e9 d&rsquo;activer localement la vitamine D, ce qui leur permet de moduler leur r\u00e9ponse face aux agressions. Un statut suffisant en vitamine participe ainsi \u00e0 un fonctionnement immunitaire harmonieux. Au laboratoire Nutrixeal, nous consid\u00e9rons cet aspect comme particuli\u00e8rement important durant l&rsquo;hiver.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-baface99\"><h3 class=\"uagb-heading-text\">La vitamine D et la fonction musculaire<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La fonction musculaire d\u00e9pend \u00e9galement d&rsquo;un apport suffisant en vitamine D<sup>[4]<\/sup>. Cette vitamine contribue au maintien d&rsquo;une fonction musculaire normale, ce qui concerne aussi bien la force que la coordination des mouvements. Les fibres musculaires poss\u00e8dent des r\u00e9cepteurs sp\u00e9cifiques \u00e0 la vitamine D.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;ANSES pr\u00e9cise que les troubles musculaires figurent parmi les premiers signes cliniques d&rsquo;un apport insuffisant<sup>[6]<\/sup>. Une baisse de tonus musculaire ou des crampes peuvent ainsi survenir. Maintenir un taux satisfaisant participe donc au bon fonctionnement de votre syst\u00e8me musculo-squelettique au quotidien.<\/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 vitamine D joue un r\u00f4le dans le processus de division cellulaire, une fonction reconnue par les autorit\u00e9s europ\u00e9ennes de s\u00e9curit\u00e9 des aliments. Cette propri\u00e9t\u00e9 explique pourquoi cette vitamine intervient dans de nombreux processus biologiques de l&rsquo;organisme, bien au-del\u00e0 de la seule sant\u00e9 osseuse.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f27235fb\"><h3 class=\"uagb-heading-text\">Autres bienfaits m\u00e9connus de la vitamine D<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La vitamine D contribue au maintien d&rsquo;une dentition normale, un effet souvent oubli\u00e9<sup>[4]<\/sup>. Le calcium et le phosphore qu&rsquo;elle aide \u00e0 assimiler servent en effet \u00e0 la min\u00e9ralisation des dents tout autant qu&rsquo;\u00e0 celle des os. Cette propri\u00e9t\u00e9 concerne autant les enfants en croissance que les adultes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plus largement, cette vitamine intervient dans le m\u00e9tabolisme phosphocalcique global<sup>[6]<\/sup>. Son spectre d&rsquo;action large explique pourquoi elle int\u00e9resse autant la recherche scientifique \u00e9. Le laboratoire Nutrixeal suit avec attention les publications r\u00e9centes sur ce nutriment polyvalent.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-643548b1\"><h2 class=\"uagb-heading-text\">Carence en vitamine D&nbsp;: qui est concern\u00e9 et quels sont les risques&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-aa6f2a44\"><h3 class=\"uagb-heading-text\">Sympt\u00f4mes et signes d&rsquo;une carence en vitamine D<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une carence en vitamine D s&rsquo;installe le plus souvent de fa\u00e7on silencieuse. Les premiers signaux ressentis incluent une fatigue inhabituelle, une faiblesse musculaire ou des douleurs diffuses dans les os<sup>[6]<\/sup>. Ces manifestations restent peu sp\u00e9cifiques, ce qui rend le diagnostic difficile sans dosage sanguin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chez certaines personnes, des crampes musculaires fr\u00e9quentes ou une baisse de tonus apparaissent. Le dosage de la 25-hydroxyvitamine D dans le sang reste la m\u00e9thode de r\u00e9f\u00e9rence pour \u00e9valuer votre statut<sup>[7]<\/sup>. Un m\u00e9decin saura interpr\u00e9ter ce r\u00e9sultat selon votre situation personnelle.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-171c35f1\"><h3 class=\"uagb-heading-text\">Les populations les plus \u00e0 risque de carence<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Certains profils pr\u00e9sentent un risque accru d&rsquo;apport insuffisant en vitamine D. Les personnes \u00e2g\u00e9es voient leur capacit\u00e9 de synth\u00e8se cutan\u00e9e diminuer avec l&rsquo;age<sup>[6]<\/sup>. Les nourrissons ainsi que les enfants en pleine croissance ont aussi des besoins importants \u00e0 couvrir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sont \u00e9galement concern\u00e9s&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Les personnes \u00e0 peau fonc\u00e9e, dont la m\u00e9lanine ralentit la synth\u00e8se<\/li>\n\n\n\n<li>Les habitants des r\u00e9gions \u00e0 faible ensoleillement<\/li>\n\n\n\n<li>Les personnes en surpoids ou ob\u00e8ses<\/li>\n\n\n\n<li>Les v\u00e9g\u00e9taliens stricts<\/li>\n\n\n\n<li>Les personnes peu expos\u00e9es au soleil pour des raisons culturelles ou professionnelles<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Plus de 70 % des adultes fran\u00e7ais pr\u00e9sentaient une insuffisance d&rsquo;apport en 2019 selon l&rsquo;ANSES<sup>[8]<\/sup>.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-7b076c64\"><h3 class=\"uagb-heading-text\">Cons\u00e9quences d&rsquo;une carence prolong\u00e9e<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Un d\u00e9ficit install\u00e9 sur la dur\u00e9e peut avoir des r\u00e9percussions importantes sur la sant\u00e9 osseuse. Chez l&rsquo;enfant, le rachitisme se traduit par des d\u00e9formations osseuses et un retard de croissance<sup>[6]<\/sup>. Chez l&rsquo;adulte, l&rsquo;osteomalacie se caract\u00e9rise par un ramollissement osseux douloureux.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les personnes \u00e2g\u00e9es expos\u00e9es de mani\u00e8re prolong\u00e9e \u00e0 un d\u00e9ficit voient leur masse osseuse diminuer. Ce ph\u00e9nom\u00e8ne peut conduire \u00e0 une plus grande fragilit\u00e9 face aux fractures<sup>[6]<\/sup>. Plus rarement, une an\u00e9mie peut survenir. Maintenir un statut correct toute l&rsquo;ann\u00e9e reste donc une priorit\u00e9 de sant\u00e9 publique.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-c9c2c373\"><h2 class=\"uagb-heading-text\">Combien de temps s&rsquo;exposer au soleil pour la vitamine D&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-81470e05\"><h3 class=\"uagb-heading-text\">La dur\u00e9e d&rsquo;exposition id\u00e9ale&nbsp;: facteurs \u00e0 consid\u00e9rer<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pour une peau claire, une exposition de 10 \u00e0 20 minutes par jour, du visage et des avant-bras, suffit g\u00e9n\u00e9ralement durant les beaux jours<sup>[9]<\/sup>. Cette dur\u00e9e doit \u00eatre adapt\u00e9e \u00e0 votre sensibilit\u00e9 personnelle au soleil et \u00e0 l&rsquo;indice UV du moment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plusieurs facteurs influencent cette dur\u00e9e&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>La surface de peau expos\u00e9e (au moins 25 % du corps)<\/li>\n\n\n\n<li>L&rsquo;heure de la journ\u00e9e et l&rsquo;angle solaire<\/li>\n\n\n\n<li>La pr\u00e9sence de nuages ou de pollution<\/li>\n\n\n\n<li>Votre phototype cutan\u00e9<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ne d\u00e9passez jamais le seuil qui provoque une rougeur, signal d&rsquo;une dose excessive<sup>[9]<\/sup>.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-261b52e1\"><h3 class=\"uagb-heading-text\">L&rsquo;influence de la saison, de la latitude et de l&rsquo;heure<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La latitude conditionne fortement la production de vitamine D. Sous les latitudes fran\u00e7aises, les UVB deviennent rares de novembre \u00e0 f\u00e9vrier, ce qui r\u00e9duit consid\u00e9rablement la synth\u00e8se cutan\u00e9e<sup>[10]<\/sup>. En hiver, votre corps puise alors dans les r\u00e9serves accumul\u00e9es durant l&rsquo;\u00e9t\u00e9, stock\u00e9es dans le tissu adipeux.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;heure de la journ\u00e9e joue aussi un r\u00f4le cl\u00e9. Entre 11 heures et 15 heures, l&rsquo;angle solaire favorise une meilleure p\u00e9n\u00e9tration des UVB<sup>[10]<\/sup>. Un ciel couvert ou fortement pollu\u00e9 peut filtrer jusqu&rsquo;\u00e0 90 % de ces rayons utiles \u00e0 la synth\u00e8se.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-96742661\"><h3 class=\"uagb-heading-text\">Le type de peau et la production de vitamine D<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La couleur de votre peau influence directement la production de vitamine D. La m\u00e9lanine, ce pigment qui assombrit l&rsquo;\u00e9piderme, agit comme un filtre naturel face aux UVB<sup>[11]<\/sup>. Une peau fonc\u00e9e n\u00e9cessite donc une exposition au soleil plus longue qu&rsquo;une peau claire pour synthetiser la m\u00eame quantit\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Selon les \u00e9tudes, les personnes \u00e0 peau fonc\u00e9e peuvent avoir besoin de trois \u00e0 cinq fois plus de temps d&rsquo;exposition<sup>[11]<\/sup>. Ce ph\u00e9nom\u00e8ne biologique normal explique pourquoi le risque de carence augmente chez ces profils, particuli\u00e8rement aux latitudes \u00e9loign\u00e9es de l&rsquo;\u00e9quateur. Une attention particuli\u00e8re \u00e0 l&rsquo;apport alimentaire ou aux compl\u00e9ments peut s&rsquo;av\u00e9rer judicieuse.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-971be4f6\"><h2 class=\"uagb-heading-text\">Les pr\u00e9cautions \u00e0 prendre avec le soleil<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f295d04d\"><h3 class=\"uagb-heading-text\">Le risque de coup de soleil et les dommages cutan\u00e9s<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une exposition excessive au soleil sans protection comporte des risques majeurs pour la peau. Les coups de soleil correspondent \u00e0 une br\u00fblure cutan\u00e9e de premier ou deuxi\u00e8me degr\u00e9<sup>[12]<\/sup>. Leur r\u00e9p\u00e9tition au fil des ann\u00e9es augmente significativement le risque de cancer de la peau, notamment de m\u00e9lanome.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Au-del\u00e0 de cette pathologie grave, l&rsquo;exposition excessive acc\u00e9l\u00e8re le vieillissement cutan\u00e9. Rides pr\u00e9coces, taches pigmentaires et perte d&rsquo;\u00e9lasticit\u00e9 apparaissent chez les personnes ayant cumul\u00e9 trop d&rsquo;UV<sup>[12]<\/sup>. La synth\u00e8se de vitamine D ne justifie jamais de prendre des coups de soleil, votre corps ayant ses propres m\u00e9canismes de r\u00e9gulation.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-5570e5de\"><h3 class=\"uagb-heading-text\">L&rsquo;utilisation de la cr\u00e8me solaire et son impact sur la vitamine D<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La cr\u00e8me solaire suscite de nombreux d\u00e9bats concernant la vitamine D. En th\u00e9orie, les filtres bloquent une partie des UVB, ce qui pourrait limiter la synth\u00e8se cutan\u00e9e. Dans la pratique, les utilisateurs appliquent g\u00e9n\u00e9ralement une couche bien plus fine que celle recommand\u00e9e<sup>[13]<\/sup>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cette application incompl\u00e8te laisse passer suffisamment d&rsquo;UVB pour permettre une production r\u00e9siduelle. Les \u00e9tudes disponibles montrent qu&rsquo;une application normale de cr\u00e8me solaire ne provoque pas de carence en vitamine D<sup>[13]<\/sup>. Mieux vaut donc prot\u00e9ger votre peau lors d&rsquo;expositions longues et compter sur de courtes expositions sans filtres pour la synth\u00e8se.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f64242aa\"><h3 class=\"uagb-heading-text\">Peut-on produire de la vitamine D \u00e0 travers une vitre&nbsp;?<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La r\u00e9ponse est n\u00e9gative concernant la synth\u00e8se de vitamine D derri\u00e8re une fen\u00eatre. Le verre standard bloque la quasi-totalit\u00e9 des UVB, ces rayons indispensables \u00e0 la transformation cutan\u00e9e du pr\u00e9curseur en vitamine D3<sup>[14]<\/sup>. Seuls les UVA traversent les vitres.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Or les UVA contribuent au vieillissement cutan\u00e9 sans participer \u00e0 la production de vitamine D. Bronzer derri\u00e8re une fen\u00eatre reste donc impossible, et la lumi\u00e8re indirecte d&rsquo;un int\u00e9rieur ne suffit jamais \u00e0 couvrir vos besoins<sup>[14]<\/sup>. Pour une production efficace, l&rsquo;exposition au soleil doit se faire en ext\u00e9rieur, peau directement expos\u00e9e aux rayons.<\/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\">M\u00eame en voiture, les UVA traversent les vitres lat\u00e9rales et peuvent provoquer un vieillissement cutan\u00e9 asym\u00e9trique chez les conducteurs r\u00e9guliers. La vitamine D, quant \u00e0 elle, ne se forme pas durant ces trajets, malgr\u00e9 la sensation de chaleur ressentie sur la peau.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-08b63107\"><h2 class=\"uagb-heading-text\">Sources alimentaires de vitamine D&nbsp;: que manger&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-6913a135\"><h3 class=\"uagb-heading-text\">Aliments naturellement riches en vitamine D<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les aliments naturellement riches en vitamine D restent peu nombreux. Les poissons gras dominent largement ce classement, avec des teneurs variant selon les esp\u00e8ces<sup>[14]<\/sup>. L&rsquo;huile de foie de morue reste l&rsquo;aliment le plus concentr\u00e9, suivie par certains poissons gras consomm\u00e9s r\u00e9guli\u00e8rement.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Aliment<\/th><th>Teneur en vitamine D (\u00b5g\/100 g)<\/th><\/tr><\/thead><tbody><tr><td>Huile de foie de morue<\/td><td>250<\/td><\/tr><tr><td>Hareng fum\u00e9<\/td><td>22<\/td><\/tr><tr><td>Saumon sauvage cuit<\/td><td>8 \u00e0 12<\/td><\/tr><tr><td>Sardine \u00e0 l&rsquo;huile<\/td><td>10 \u00e0 14<\/td><\/tr><tr><td>Maquereau<\/td><td>8 \u00e0 12<\/td><\/tr><tr><td>Jaune d&rsquo;\u0153uf<\/td><td>2 \u00e0 3<\/td><\/tr><tr><td>Champignons (c\u00e8pes, morilles)<\/td><td>2 \u00e0 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;ANSES recommande deux portions de poissons par semaine, dont une de poissons gras<sup>[8]<\/sup>.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-715bf842\"><h3 class=\"uagb-heading-text\">Les aliments enrichis en vitamine D<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Face aux difficult\u00e9s de couverture des besoins, plusieurs produits du commerce sont volontairement enrichis. On trouve ainsi de la vitamine D dans certains laits, yaourts, margarines et c\u00e9r\u00e9ales du petit-d\u00e9jeuner<sup>[8]<\/sup>. Ces produits enrichis contribuent significativement \u00e0 l&rsquo;apport quotidien des Fran\u00e7ais.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;enrichissement reste toutefois variable d&rsquo;une marque \u00e0 l&rsquo;autre. Lisez attentivement les \u00e9tiquettes nutritionnelles pour identifier la quantit\u00e9 ajout\u00e9e. Pour les enfants de moins de 10 ans, ces produits laitiers enrichis couvrent jusqu&rsquo;\u00e0 63 % des apports en vitamine D<sup>[8]<\/sup>. Une lecture attentive de la composition reste votre meilleure alli\u00e9e.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-63aa49f6\"><h2 class=\"uagb-heading-text\">La suppl\u00e9mentation en vitamine D&nbsp;: quand et comment&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-5f274ab7\"><h3 class=\"uagb-heading-text\">Posologie recommand\u00e9e&nbsp;: quelle quantit\u00e9 de vitamine D&nbsp;?<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019apport satisfaisant pour la population fix\u00e9 par l&rsquo;ANSES s&rsquo;\u00e9l\u00e8ve \u00e0 15 \u00b5g par jour pour les adultes, soit 600 UI[7]. Cette valeur correspond aux apports n\u00e9cessaires pour couvrir les besoins de la grande majorit\u00e9 de la population, hors contribution solaire.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les besoins varient selon l&rsquo;\u00e2ge&nbsp;:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nourrissons de moins de 1 an&nbsp;: &nbsp;400 \u00e0 800 UI par jour<br>Enfants &gt; 10 ans et adolescents&nbsp;: 400 \u00e0 800 UI par jour 15 \u00b5g \/ 600 UI<br>Adultes&nbsp;: &nbsp;Variable selon les recommandations, certaines soci\u00e9t\u00e9s savantes proposent jusqu\u2019\u00e0 2 000 UI\/jour (Endocrine Society)15 \u00b5g \/ 600 UI<br>Personnes \u00e2g\u00e9es&nbsp;: une suppl\u00e9mentation renforc\u00e9e est souvent justifi\u00e9e<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En France, la limite sup\u00e9rieure de s\u00e9curit\u00e9 est fix\u00e9e \u00e0 100 \u00b5g par jour chez l&rsquo;adulte[7].<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-5c4505b7\"><h3 class=\"uagb-heading-text\">Les diff\u00e9rentes formes de suppl\u00e9ments (comprim\u00e9s, gouttes, etc.)<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les compl\u00e9ments alimentaires de vitamine D existent sous diff\u00e9rentes formes gal\u00e9niques. Les gouttes sont priviligi\u00e9es chez les nourrissons, car elles permettent une administration facile et un ajustement pr\u00e9cis de la dose.<sup>[7]<\/sup>. Les comprim\u00e9s ou capsules conviennent davantage aux adultes recherchant une prise quotidienne simple.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Certaines pr\u00e9sentations m\u00e9dicamenteises proposent des ampoules \u00e0 forte dose, \u00e0 prendre tous les mois ou trimestres.\u00a0Privil\u00e9giez la vitamine D3 microencapsul\u00e9e issue de la lanoline ou de lichens pour les r\u00e9gimes v\u00e9g\u00e9taliens, mieux assimil\u00e9e que la D2<sup>[1]<\/sup>. Une prise au cours d&rsquo;un repas contenant des graisses optimise l&rsquo;absorption de cette vitamine liposoluble.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-4ce10216\"><h3 class=\"uagb-heading-text\">Peut-on avoir un exc\u00e8s de vitamine D&nbsp;? Les risques du surdosage<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le surdosage en vitamine D existe et risque d&rsquo;entra\u00eener des cons\u00e9quences s\u00e9rieuses. Une consommation excessive de compl\u00e9ments contenant de la vitamine D, sans respecter les doses recommand\u00e9es, peut sur le long terme provoquer des compl\u00e9ments provoque une hypercalc\u00e9mie, c&rsquo;est-\u00e0-dire un taux de calcium sanguin trop \u00e9lev\u00e9<sup>[7]<\/sup>. Cette situation peut conduire \u00e0 des d\u00e9p\u00f4ts calciques dans les reins ou les vaisseaux sanguins.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les sympt\u00f4mes d&rsquo;une intoxication incluent naus\u00e9es, vomissements, fatigue intense et perte de poids<sup>[7]<\/sup>. Les cas de toxicit\u00e9 grave survienent surtout avec des doses massives&nbsp;: \u226550\u202f000 UI\/j. Pour limiter les risques, respectez les posologies indiqu\u00e9es et demandez conseil \u00e0 un professionnel de sant\u00e9 en cas de doute sur la quantit\u00e9 adapt\u00e9e.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-9f16052d\"><h2 class=\"uagb-heading-text\">Bibliographie<\/h2><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>INSERM, m\u00e9decine\/sciences. Vitamine D&nbsp;: m\u00e9tabolisme, r\u00e9gulation et maladies associ\u00e9es. 2006.<\/li>\n\n\n\n<li>NCBI \/ National Library of Medicine. Vitamin D binding protein and orally administered vitamin D. PMC8649709.<\/li>\n\n\n\n<li>NCBI \/ National Library of Medicine. Vitamin D and Death by Sunshine. PMC3565359.<\/li>\n\n\n\n<li>R\u00e8glement (UE) n\u00b0 432\/2012 \u00e9tablissant une liste des all\u00e9gations de sant\u00e9 autoris\u00e9es portant sur les denr\u00e9es alimentaires.<\/li>\n\n\n\n<li>NCBI \/ National Library of Medicine. Vitamin D and the Immune System. \u00c9tudes r\u00e9f\u00e9renc\u00e9es sur PubMed.<\/li>\n\n\n\n<li>ANSES. Vitamine D&nbsp;: pourquoi et comment assurer un apport suffisant&nbsp;? Agence nationale de s\u00e9curit\u00e9 sanitaire de l&rsquo;alimentation, de l&rsquo;environnement et du travail.<\/li>\n\n\n\n<li>ANSES. Actualisation des r\u00e9f\u00e9rences nutritionnelles fran\u00e7aises en vitamines et min\u00e9raux. Rapport d&rsquo;expertise collective, 2021.<\/li>\n\n\n\n<li>ANSES. Les r\u00e9f\u00e9rences nutritionnelles en vitamines et min\u00e9raux. \u00c9tude INCA 3 et donn\u00e9es ESEN 2019.<\/li>\n\n\n\n<li>Que Choisir. Protection de la peau&nbsp;: quelle est la bonne dose de soleil&nbsp;? Avis du Pr Vincent Descamps, dermatologue \u00e0 l&rsquo;h\u00f4pital Bichat.<\/li>\n\n\n\n<li>ENS Lyon, ressources ACCES. Les UV et la vitamine D. Site des ressources pour enseigner les Sciences de la Vie et de la Terre.<\/li>\n\n\n\n<li>Chen TC, Chimeh F, Lu Z et al. Factors that influence the cutaneous synthesis and dietary sources of vitamin D. Archives of Biochemistry and Biophysics.<\/li>\n\n\n\n<li>Institut national du cancer (INCa). Soleil et risques de cancer cutan\u00e9&nbsp;: rayons UV et photoprotection.<\/li>\n\n\n\n<li>Journal of Photochemistry and Photobiology. Sunscreen use and vitamin D status: review of clinical evidence.<\/li>\n\n\n\n<li>Table CIQUAL ANSES. Composition nutritionnelle des aliments, version 2020-2024.<\/li>\n\n\n\n<li>ANSES. Avis relatif \u00e0 des intoxications \u00e0 la vitamine D cons\u00e9cutives \u00e0 l&rsquo;utilisation de compl\u00e9ments alimentaires destin\u00e9s aux adultes chez des nourrissons. Saisine 2020-SA-0186, juillet 2021.<\/li>\n<\/ol>\n\n\n\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La vitamine D et le soleil entretiennent une relation unique au sein de notre organisme. Cette mol\u00e9cule particuli\u00e8re se distingue des autres vitamines, car votre peau peut la fabriquer gr\u00e2ce aux rayons UVB. Au laboratoire Nutrixeal, nous accompagnons depuis des ann\u00e9es les personnes soucieuses de leur apport en vitamine D. Voici un tour d&rsquo;horizon complet [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":722,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","nutrixeal_featured":false,"nutrixeal_most_read":false,"footnotes":""},"categories":[36],"tags":[],"class_list":["post-523","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles-vitamine-d"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vitamine D et soleil : Comment faire le plein de vitamine D ?<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez la vitamine soleil (D) ! Essentielle pour os et immunit\u00e9. 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scientifique Nutrixeal","author_link":"https:\/\/www.nutrixeal.fr\/expertise\/author\/equipe-scientifique\/"},"uagb_comment_info":0,"uagb_excerpt":"La vitamine D et le soleil entretiennent une relation unique au sein de notre organisme. Cette mol\u00e9cule particuli\u00e8re se distingue des autres vitamines, car votre peau peut la fabriquer gr\u00e2ce aux rayons UVB. Au laboratoire Nutrixeal, nous accompagnons depuis des ann\u00e9es les personnes soucieuses de leur apport en vitamine D. Voici un tour d&rsquo;horizon complet\u2026","_links":{"self":[{"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/posts\/523","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/comments?post=523"}],"version-history":[{"count":5,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/posts\/523\/revisions"}],"predecessor-version":[{"id":654,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/posts\/523\/revisions\/654"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/media\/722"}],"wp:attachment":[{"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/media?parent=523"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/categories?post=523"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/tags?post=523"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}