Mary B. writes: “I appreciated your article about resistant starch and have a question. Do you need to refrigerate the rice for a day or can it go straight to the freezer for the same benefits?”

Great question, Mary. For readers who may have missed this particular column, resistant starch is a type of starch in foods such as rice and pasta that “resists” being digested in our guts. Therefore, it is considered to be beneficial for better control of blood sugars and may even help feed good bacteria in our guts.

Studies have shown that — compared to freshly cooked rice — more resistant starch is formed when it is refrigerated for 24 hours and then reheated.

Freezing appears to be just as effective, and in some cases may produce slightly more resistant starch than refrigeration, according to a 2025 paper on this topic in the journal Earth and Environmental Science.

Jeff H. reads this column in the Richmond Times-Dispatch and writes: “I'm a 79-year-old male who lacks energy and motivation. I suffer from chronic anxiety and have tried magnesium but am still puzzled by which form may be the most effective muscle relaxant. Can you help to clarify my best option? Magnesium oxide, citrate and now magnesium complex??”

Dear Jeff, I don’t know your medical history so I am unable to be specific to your questions. That said, magnesium is a very important nutrient. It plays a key role in several hundred biochemical reactions in our bodies, including making proteins, regulating muscle and nerve function, helping to control blood sugars and regulating blood pressure.

Some studies have found an association between magnesium deficiency and anxiety, possibly due to its role in regulating cortisol, a stress hormone. Adequate amounts of magnesium are also needed for muscle health.

This nutrient is found in many plant- and animal-based foods including seeds, nuts, beans, peanut butter, fish and fortified breakfast cereals. Deficiencies can occur, however, especially in people who drink excessive amounts of alcohol or who have digestive issues such as Crohn’s disease or weight loss surgeries. Adults over the age of 70 may also be more prone to magnesium deficiency, according to the National Institutes of Health.

Men your age need about 420 milligrams of magnesium a day from all sources. Keep in mind also that magnesium is an ingredient in some medications such as laxatives.

As a supplement, magnesium comes in many forms. Some studies report that magnesium citrate is absorbed more completely in the body than magnesium oxide, for example.

If you take a supplement that combines magnesium with other minerals such as calcium, remember that these minerals compete with each other. So it's probably a good idea not to take more than 250 milligrams of either at the same time.

Most importantly, check with your medical provider for a complete review of your symptoms. That’s always the first place to start.

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