you need to get the red raspberry leaf tea, its a herbal tea and contains no caffine, you drink it without milk, I've always added honey as it is an aquired taste, you need to have at least 3 cups per day, everyday, sometimes the tablets are easier to take, especially if you dont like the taste of the tea, depending on which brand you get, just follow the direstions and take the maximum daily dose, you will get both of these from a health food shop or a chemist that stocks alternative medic