CitedDose
Guides and evidence reviews
Does collagen work for skin? What the 2026 meta-analysis found
A plain-language reading of the 2026 meta-analysis of collagen peptide trials: real gains in hydration and elasticity, no reliable effect on wrinkles, and why trial funding matters.
Vitamin D: the 2024 Endocrine Society guideline in plain language
Who should take vitamin D beyond the recommended daily amount, who should not, and why routine blood testing is no longer advised, according to the 2024 Endocrine Society guideline.
How much protein per meal?
The evidence on protein per meal: the 0.4 g/kg guideline, why the old 20 to 30 g ceiling was too simple, what the 2023 100 g study found, and a per-meal table by body weight.
Creatine loading vs daily dosing
Do you need a creatine loading phase? The 1996 study that answered it, how long each method takes to saturate muscle, the side effects of loading, and who should actually load.
Protein needs over 60: why the RDA is too low
Two expert groups recommend 1.0 to 1.2 g of protein per kg a day for healthy older adults, more when ill, with 25 to 30 g per meal. What the evidence says, a table by body weight, and how to actually eat it.
Vitamin D dose by body weight
A 17,614-person study found the same vitamin D dose raises blood levels far less in heavier people, and that overweight adults need about 1.5 times and obese adults 2 to 3 times the dose. How to size a daily dose by weight, and where the 4,000 IU ceiling fits.