Santé : vitamine D.Quelle est son importance dans l’organisme ? Le top des aliments qui en contiennent plus

On sait notre organisme capable de synthétiser lui-même de la vitamine D s’il est suffisamment exposé au soleil : sous l’action des rayonnements UVB, il transforme un dérivé du cholestérol en vitamine D.

Mais en hiver, le nombre de lux n’est pas suffisant. Aussi est-il important de miser sur les sources alimentaires de vitamine D. Il s’agit en majorité de poissons gras et d’huiles. Le chocolat noir constitue également une source intéressante de vitamine D. Enfin, même si la plupart des fruits et légumes en contiennent également, c’est en quantité si infime qu’ils ne permettent pas de faire face à une carence en vitamine D.


Prendre de la vitamine D ne remplacera jamais le vaccin contre le covid-19. Mais les chercheurs de l’University college de Dublin et de l’Université d’Édimbourg ont examiné le lien entre la vitamine D et le covid-19 et ont découvert que s’exposer aux rayons UVB (ce qui est essentiel pour la synthétisation de la vitamine D par la peau), au cours des semaines précédant une infection au covid-19, protégeait fortement contre les formes graves de la maladie. En 2021 déjà, un groupe de 73 experts francophones et 6 sociétés savantes françaises (parmi lesquelles la Société Française de pédiatrie et la Société française de gériatrie et gérontologie) appelait dans un article, à donner un supplément en vitamine D à l’ensemble de la population française, y compris les personnes en bonne santé tous âges confondus, dans le contexte du Covid-19

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En 2020, une étude publiée dans le Journal of Clinical Endocrinology & Metabolism, montrait que les malades du Covid-19 sont beaucoup plus souvent carencés en vitamine D, vitamine connue pour ses effets sur l’immunité. Selon l’OMS, plusieurs études récentes ont d’ailleurs déjà rapporté un effet protecteur de la supplémentation en vitamine D sur les infections des voies respiratoires. Jusqu’à présent étaient répertoriés la grippe, le rhume et la pneumonie.

Dans cette étude espagnole menée sur plus de 200 patients, aucune relation entre vitamine D ou carence en vitamine n’a été démontrée. En revanche, une carence en vitamine D serait bien un facteur de risque du Covid-19. Aussi, les chercheurs recommandent de donner de la vitamine D chez les personnes carencées et fragiles, les personnes âgées et celles souffrant de comorbidités et en particulier les résidents des maisons de retraite, « qui sont la principale population cible du Covid-19 » recommandent les auteurs.


Ce n’est pas la première étude à ce sujet. Des professeurs de l’Université de Liège (Belgique) cités par la RTBF, déclaraient la vitamine D serait également un moyen de se prémunir contre le coronavirus car elle aiderait notre système immunitaire à combattre les infections respiratoires. Ces chercheurs s’étaient référés à une méta-analyse publiée il y a quelques années dans le British medical Journal, qui montrait que la supplémentation en vitamine D avait un effet protecteur contre les infections aiguës des voies respiratoires, en particulier chez les personnes qui étaient très déficientes de cette vitamine.

Source : Table de composition nutritionnelle des aliments de l’Anses.

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