I think I murdered my ESP32-CAM

I think my ESP32-CAM boards are cursed. Right from the start I had problems.
When I finally got the package I found out I had to use a USB to Serial Adaptor module to use it with Arduino. Got the adaptor ((https://www.jaycar.com.au/medias/sys_master/images/images/9894643236894/XC4464-manualMain.pdf) I could never get the code to upload to the ESP. When I checked the voltages after multiple attempts over many months I find that the adaptor was outputting 5V on the power pin and intermittently swapping between 3.3v and 5v on the logic pins. Now I don't know if the ESP is dead or not and don't know how to test it, or what I need to do to try the second ESP board I got that is still sealed in its packaging.
What do I really need to make it work or do I give up?

The adapter switch must be in 3.3 Volt position. The serial-USB cannot provide the 3.3V current for the ESP32-CAM ... You must have another 3.3 Volt supply that can provide something over 500mA ... better would be a 1A current.... So, only connect the serial Tx and Rx and GND.

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Can you point me towards a description of what I really need to be able to SAFELY program the ESP through the IDE. I can't really afford to kill another, I also have some nodeMCU's coming for another project.

The NodeMCU firmware team does not give any recommendations as for which uploader to use nor are there any "NodeMCU approved" tools.
Uploading code - NodeMCU Documentation

However, there is good information easily accessible: for consistency in approach to the ArduinoIDE, you can refer to:

60+ ESP32-CAM Projects, Tutorials and Guides with Arduino IDE | Random Nerd Tutorials

Look over the Random Nerd Tutorials | Learn ESP32, ESP8266, Arduino, and Raspberry Pi site for tutorials for various Espressif modules. Please be aware that clone or non-standard ESP modules may not be fully compatible with mainstream modules.
Hardware design — ESP-FAQ documentation (espressif.com)

You may not have killed it. The important thing is to have a reliable power supply capable of easily supplying over 500 mA (either 5V, connected to the 5V input, or 3.3V, connected to the 3.3V input) and a 3.3V USB-serial adapter.

I would not trust the adapter you have and suggest to replace it with a new one. While you are doing that, buy a couple more of the ESP32-CAM modules. They are really cheap.

When I was starting out with the ESP32-CAM module, I found this intro at dronebotworkship to be useful, but it is currently offline.

I couldn't go through the hassles of getting the first two. Started out the seller (on fleabay) the seller took 3 weeks to dispatch them, then took 15 hours from China to Australia, then 4 months to get from Brisbane Airport Mail Centre to me 40 kilometres from the Airport. Australia Post sent them via the tip on Cape York and had to be told ten times that they should never have left Brisbane. The address on the package was clear as day.

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