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One Out, One In #10: daily multi “insurance” → food first; fill proven gaps only

Sep 16, 2026

A multi is not life cover. It is a blunt filler for named gaps.

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One Out, One In #9: mega vitamin C for colds → food C

Sep 13, 2026

Daily gram tablets do not stop ordinary colds.

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One Out, One In #8: fish-oil gummy → ~1 g EPA+DHA, or skip

Sep 13, 2026

“1,000 mg fish oil” is not 1,000 mg of the fats that matter.

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One Out, One In #7: shotgun B-complex → B12 only if indicated

Sep 12, 2026

Adrenal is marketing. Stacked B6 is how the neuropathy reports started.

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One Out, One In #6: daily cheap zinc → food, or a short course

Sep 11, 2026

A 30 mg immune tablet every day is not how you get zinc.

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One Out, One In #5: calcium carbonate megadose → food calcium

Sep 11, 2026

Count the dairy first. The 1,000 mg swallow is a blunt tool.

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One Out, One In #3: vitamin E 400 IU→ food, or nothing

Sep 10, 2026

The antioxidant capsule did not save their prostates. Skip it.

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One Out, One In #4: iron “for energy” → ferritin first

Sep 9, 2026

Tiredness is not a diagnosis. Park the unsupervised iron.

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One Out, One In #2: biotin mega-dose → ferritin and TSH

Sep 9, 2026

The hair gummy is milligrams. The body asked for micrograms.

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One Out, One In #1: magnesium oxide → glycinate

Sep 8, 2026

Oxide is dense on the label and loose in the bowel.

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One Out, One In

Each issue parks one common supplement, and names one better form — or an honest skip. Research linked. Not medical advice.

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