Dr.RheumBOS said:

The RDA is the wrong reference and it is worth understanding why.

Thank you for spelling out the reasoning rather than just the conclusion. Adding it to my notes with a link back to this thread.

From the other side of the consultation, briefly. Most of what circulates confidently in this community traces back to one summary of one study, and the qualifier was dropped somewhere in the third retelling.

Dr.DermMIA said:

Order of operations matters more than any single choice here: establish a baseline, change one thing, wait long enough for it to express itself, then…

I do not accept the framing. The question has been narrowed to the version that has a tidy answer, and the part that was dropped is the part the OP actually asked about.

One concrete data point for the thread. Keep the original post as written when you update it, and add the correction underneath. An edited-away mistake is invisible to the next person who makes it.

Moderator note: good thread. Keeping it here rather than moving it, because the question is general enough to be useful. No action needed from anybody.