{"id":19870,"date":"2026-09-25T06:11:07","date_gmt":"2026-09-25T04:11:07","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/prevenir-une-carence-en-vitamine-d-seulement-15-minutes-de-soleil-suffisent\/"},"modified":"2026-09-25T06:11:09","modified_gmt":"2026-09-25T04:11:09","slug":"prevenir-une-carence-en-vitamine-d-seulement-15-minutes-de-soleil-suffisent","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/prevenir-une-carence-en-vitamine-d-seulement-15-minutes-de-soleil-suffisent\/","title":{"rendered":"Pr\u00e9venir une carence en vitamine D : seulement 15 minutes de soleil suffisent"},"content":{"rendered":"<p><!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><\/p>\n<div data-hk=\"0000a124212000a23100\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Les jours raccourcissent, le soleil diminue : \u00e0 partir d&rsquo;octobre, selon la Soci\u00e9t\u00e9 allemande de nutrition (DGE), la lumi\u00e8re du soleil en Allemagne n&rsquo;est g\u00e9n\u00e9ralement plus suffisante pour que la peau produise suffisamment de vitamine D. La vitamine D est importante pour<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23110\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ul>\n<li>m\u00e9tabolisme du calcium et du phosphate,<\/li>\n<li>les os,<\/li>\n<li>la force musculaire<\/li>\n<li>et le syst\u00e8me immunitaire. <\/li>\n<\/ul>\n<p>La particularit\u00e9 : contrairement \u00e0 de nombreuses autres vitamines, le corps est capable de produire lui-m\u00eame de la vitamine D. Selon l&rsquo;Institut f\u00e9d\u00e9ral pour l&rsquo;\u00e9valuation des risques (BfR), si le rayonnement est suffisant, la propre production du corps contribue \u00e0 80 \u00e0 90 pour cent \u00e0 l&rsquo;approvisionnement, le reste provenant de l&rsquo;alimentation.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a2312004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-mobile-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a23130\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Pour la vitamine D : exposez-vous jusqu&rsquo;\u00e0 25 minutes au soleil trois fois par semaine<\/h2>\n<p>Le corps constitue g\u00e9n\u00e9ralement des r\u00e9serves de vitamine D pendant les mois d\u2019\u00e9t\u00e9. Il est stock\u00e9 dans les tissus adipeux et musculaires ; Selon le BfR, ces approvisionnements contribuent \u00e0 l&rsquo;approvisionnement hivernal. Selon la DGE, ils sont d\u00e9mont\u00e9s pendant les saisons les plus sombres avant de pouvoir \u00eatre r\u00e9approvisionn\u00e9s au printemps. <\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23140\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>L&rsquo;Office f\u00e9d\u00e9ral de radioprotection (OFS) recommande d&rsquo;exposer le visage, les mains et les bras au soleil pendant environ 5 \u00e0 25 minutes deux \u00e0 trois fois par semaine, selon la saison et le type de peau. Selon la DGE, quiconque s\u2019en tient \u00e0 cela devrait avoir suffisamment de m\u00e9moire et n\u2019aura pas besoin de pilules suppl\u00e9mentaires ou d\u2019autres pr\u00e9parations \u00e0 base de vitamine D.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a2315004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-out\">\n<div id=\"ad-slot-mobile-out-1\" data-orientation=\"out\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"mobile\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a23160\" class=\"Ad-Carousel mb-xl row \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\">\n<div data-hk=\"0000a124212000a231610\" class=\"col-lg-4\">\n<div data-hk=\"0000a124212000a231611004\" data-qa-ad-slot=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\" class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver \" role=\"region\" aria-label=\"Anzeige 1\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\">\n<div id=\"ad-slot-desktop-ver-1\" data-orientation=\"ver\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<div data-hk=\"0000a124212000a231612\" class=\"col-lg-4\">\n<aside data-hk=\"0000a124212000a231613004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-ver-2\" data-orientation=\"ver\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<div data-hk=\"0000a124212000a231614\" class=\"col-lg-4\">\n<div data-hk=\"0000a124212000a231615004\" data-qa-ad-slot=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\" class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver \" role=\"region\" aria-label=\"Anzeige 3\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\">\n<div id=\"ad-slot-desktop-ver-3\" data-orientation=\"ver\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div data-hk=\"0000a124212000a23170\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Combattez la carence avec de l\u2019exercice et une alimentation riche en vitamine D<\/h2>\n<p>La DGE recommande de sortir souvent au grand air, \u00e9t\u00e9 comme hiver. Les activit\u00e9s de plein air, l&rsquo;exercice et le sport renforcent les muscles et les os. <\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23180\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Vous pouvez \u00e9galement obtenir de la vitamine D via votre alimentation. Il est contenu en quantit\u00e9s importantes<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23190\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ul>\n<li>\u0153ufs,<\/li>\n<li>quelques champignons comestibles<\/li>\n<li>et surtout les poissons gras.<\/li>\n<\/ul>\n<p>Les experts en nutrition recommandent donc de manger du poisson gras une \u00e0 deux fois par semaine.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a10004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-3\" data-orientation=\"hor\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"mobile\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a110\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ul>\n<li>Hareng,<\/li>\n<li>maquereau<\/li>\n<li>ou consommer du saumon qui, en plus de la vitamine D, contient \u00e9galement des acides gras n-3 et de l&rsquo;iode.<\/li>\n<\/ul>\n<p>De cette fa\u00e7on, un bon apport en vitamine D peut \u00eatre obtenu sans prendre de suppl\u00e9ments de vitamine D.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a120\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>\u00c0 propos : la visite au solarium n&rsquo;est pas une alternative appropri\u00e9e car, selon le BfS, cela augmente le risque de cancer de la peau.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a130\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Toute personne ayant besoin d\u2019un suppl\u00e9ment de vitamine D<\/h2>\n<p>La situation est diff\u00e9rente pour certains groupes \u00e0 risque. Selon la DGE, il existe entre autres un risque accru de carence en vitamine D.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a14004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-4\" data-orientation=\"hor\" data-index=\"4\" data-slot=\"ad-slot\" data-device=\"mobile\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a150\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ul>\n<li>les personnes \u00e2g\u00e9es,<\/li>\n<li>Les personnes qui passent peu ou pas de temps \u00e0 l&rsquo;ext\u00e9rieur<\/li>\n<li>Les personnes qui couvrent largement leur peau lorsqu\u2019elles sont \u00e0 l\u2019ext\u00e9rieur<\/li>\n<li>les personnes \u00e0 la peau fonc\u00e9e,<\/li>\n<li>ainsi que les personnes \u00e0 mobilit\u00e9 r\u00e9duite, les malades chroniques et les personnes \u00e2g\u00e9es n\u00e9cessitant des soins dans des \u00e9tablissements de soins. <\/li>\n<\/ul>\n<p>Pour ces groupes, la prise d\u2019un suppl\u00e9ment de vitamine D est recommand\u00e9e. Les b\u00e9b\u00e9s au cours de leur premi\u00e8re ann\u00e9e de vie re\u00e7oivent \u00e9galement g\u00e9n\u00e9ralement des gouttes ou des comprim\u00e9s de vitamine D pour pr\u00e9venir le rachitisme. La Soci\u00e9t\u00e9 allemande de m\u00e9decine de l&rsquo;enfant et de l&rsquo;adolescent conseille de poursuivre la prophylaxie pendant les mois d&rsquo;hiver au cours de la deuxi\u00e8me ann\u00e9e de vie.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a16004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-5\" data-orientation=\"hor\" data-index=\"5\" data-slot=\"ad-slot\" data-device=\"mobile\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\"><\/div>\n<\/aside>\n<aside data-hk=\"0000a124212000a231a17004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a180\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Un test sanguin fournit des informations sur un manque de vitamine D<\/h2>\n<p>Si vous n&rsquo;\u00eates pas s\u00fbr d&rsquo;avoir une carence en vitamine D, vous devez la faire v\u00e9rifier par un m\u00e9decin avant de commencer une auto-th\u00e9rapie.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a190\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Si la fatigue ou la faiblesse peuvent \u00eatre li\u00e9es \u00e0 une carence en vitamine D, elles peuvent \u00e9galement avoir d\u2019autres causes. Une prise de sang peut fournir des informations.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a200\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Un surdosage en vitamine D est \u00e9galement possible<\/h2>\n<p>En principe, oui &#8211; si vous en avez pris trop : les surdoses de vitamine D et les effets ind\u00e9sirables associ\u00e9s, tels que des probl\u00e8mes r\u00e9naux, ne sont possibles que par une consommation orale excessive. Pour ce faire, il faudrait prendre en permanence plus de 100 microgrammes par jour, selon la DGE et le BfR. <\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a21004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-6\" data-orientation=\"hor\" data-index=\"6\" data-slot=\"ad-slot\" data-device=\"mobile\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a220\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Et le psychisme ?<\/h2>\n<p>La vitamine D est \u00e9galement impliqu\u00e9e dans la production des neurotransmetteurs dopamine et s\u00e9rotonine dans le cerveau. Certains psychiatres utilisent la vitamine D pour les patients d\u00e9prim\u00e9s &#8211; \u00e9galement parce que leurs sympt\u00f4mes sont tels que :<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a230\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ul>\n<li>manque de motivation,<\/li>\n<li>retrait social<\/li>\n<li>et le manque d&rsquo;exercice<\/li>\n<\/ul>\n<p>peuvent \u00eatre particuli\u00e8rement fr\u00e9quemment affect\u00e9s par des facteurs de risque de carence en vitamine D. <\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a240\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Il en va de m\u00eame ici : avant de prendre des pr\u00e9parations de vitamine D, une \u00e9ventuelle carence doit imp\u00e9rativement \u00eatre v\u00e9rifi\u00e9e par un m\u00e9decin.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a250\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p><i>dpa<\/i><\/p>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les jours raccourcissent, le soleil diminue : \u00e0 partir d&rsquo;octobre, selon la Soci\u00e9t\u00e9 allemande de<\/p>\n","protected":false},"author":1,"featured_media":19871,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[2536,3331,538,1429,8484,3270,47,845],"class_list":["post-19870","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-carence","tag-minutes","tag-prevenir","tag-seulement","tag-soleil","tag-suffisent","tag-une","tag-vitamine","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50","resize-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - 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