Boosting energy & Managing Anxiety: Understanding Magnesium & Resistant Starch
Q: I enjoyed your recent article on resistant starch.Does rice need to be refrigerated for a day, or can it be frozen to achieve the same benefits? – Mary B.
A: That’s a great question, Mary! For those unfamiliar, resistant starch is a type of starch found in foods like rice and pasta that isn’t digested in the small intestine. This can contribute to better blood sugar control and nourish beneficial gut bacteria.
Research indicates that cooling cooked rice – whether through refrigeration for 24 hours or freezing – increases its resistant starch content compared to freshly cooked rice. A 2025 study published in Earth and Environmental Science suggests freezing may even be slightly more effective than refrigeration in boosting resistant starch levels.
Q: I’m a 79-year-old male with low energy and chronic anxiety. I’ve tried magnesium supplements, but I’m unsure which form is best for muscle relaxation – magnesium oxide, citrate, or a complex? – Jeff H.
A: Dear Jeff, it’s important to remember I cannot provide personalized medical advice without knowing your full health history. However, I can offer some general information about magnesium. It’s a vital nutrient involved in hundreds of bodily processes, including protein synthesis, muscle and nerve function, blood sugar regulation, and blood pressure control.
Studies have linked magnesium deficiency to anxiety, potentially due to its influence on cortisol, a hormone released during stress.Adequate magnesium intake is also crucial for maintaining healthy muscle function.
You can find magnesium in a variety of foods, including seeds, nuts, beans, peanut butter, fish, and fortified cereals. Deficiencies can occur, especially in individuals who consume excessive alcohol, have digestive conditions like Crohn’s disease, or have undergone weight loss surgery. The National institutes of Health notes that adults over 70 are also at a higher risk of deficiency.
For men your age, the recommended daily intake of magnesium from all sources is approximately 420 milligrams. Be mindful that magnesium is also present in some medications, like laxatives.
When choosing a magnesium supplement, different forms have varying absorption rates. Some research suggests magnesium citrate is absorbed more efficiently by the body than magnesium oxide.
If you opt for a supplement containing multiple minerals, like calcium and magnesium, be aware that they can compete for absorption. It’s generally advisable to limit intake of each to 250 milligrams at a time.
Ultimately, the most important step is to consult with your healthcare provider for a thorough evaluation of your symptoms and to determine the best course of action for your individual needs.
Barbara Intermill is a registered dietitian nutritionist and syndicated columnist.She is the author of “quinn-Essential Nutrition: The Uncomplicated Science of Eating.” Email her at barbara@quinnessentialnutrition.com.
