The Art of Drinking Green Tea for Weight Loss: A Personalized Approach

Introduction

In our pursuit of health and well-being, many of us seek natural avenues to support our goals. Among these, few beverages command as much attention as green tea. Revered for centuries in traditional medicine and celebrated globally today, green tea has earned a reputation far beyond its comforting warmth. Its rich history and purported health benefits, particularly its potential role in weight management, make it a fascinating subject. Yet, amidst the enthusiasm, a crucial question often emerges: how should I drink green tea for weight loss to truly harness its power?

The pathway to sustainable weight loss is rarely a simple one-size-fits-all solution. It’s a complex interplay of diet, exercise, lifestyle, and individual biological factors. While green tea is widely recognized for its beneficial plant compounds and potential metabolic effects, navigating the myriad of advice on its consumption can be challenging. Many resources offer superficial tips, leaving individuals wondering about the scientific basis, optimal timing, best varieties, and how to integrate it effectively into a comprehensive health strategy.

This deep dive aims to demystify green tea’s role in weight loss. We will explore the scientific evidence behind its bioactive compounds, uncover the mechanisms through which it may support fat burning and metabolism, and provide practical, nuanced guidance on its preparation and consumption. Our purpose is to equip you with the knowledge to make informed choices, understanding that while green tea can be a valuable ally, it thrives as part of a personalized and holistic approach to wellness. We believe that sustainable weight loss should be achieved through science, empathy, and a transparent approach. This article will blend scientific insights with actionable advice, offering a perspective that aligns with our dedication to individualized, medically supervised care. By the end, you’ll have a clearer understanding of how to thoughtfully incorporate green tea into your journey, empowering you to embrace a healthier lifestyle.

The Science Behind Green Tea and Weight Loss

The allure of green tea in the realm of weight loss isn’t merely folklore; it’s rooted in a complex symphony of bioactive compounds that interact with our bodies in various ways. At TrimRx, we believe in combining advanced medical science with modern technology, and this principle extends to understanding natural supports like green tea.

Key Bioactive Compounds: Catechins and Caffeine

Green tea leaves are rich in beneficial plant compounds, notably polyphenols, which include flavonoids and catechins. These compounds are largely responsible for green tea’s purported health benefits, ranging from fighting inflammation and oxidative stress to potentially lowering cholesterol and insulin levels. Among these, two stand out for their potential impact on weight management: catechins and caffeine.

The Power of EGCG

Epigallocatechin gallate (EGCG) is the most abundant and potent catechin found in green tea. Research suggests that EGCG may play a significant role in weight regulation by influencing several key physiological processes. Specifically, EGCG has been linked to reductions in markers associated with obesity, such as total body weight, body fat percentage, waist-to-hip ratio, waist circumference, and body mass index (BMI). It is important to note, however, that while some studies highlight these positive associations, others report more modest or inconclusive effects, underscoring the need for a nuanced understanding.

Caffeine’s Role in Metabolism

Caffeine, a well-known stimulant, is also naturally present in green tea. Its impact on energy metabolism and fat burning is well-documented. When consumed, caffeine can help to increase overall energy expenditure, meaning your body burns more calories, even at rest. It can also enhance fat oxidation, particularly when consumed in a rested state, by stimulating the nervous system. The combination of caffeine and catechins in green tea is often considered synergistic, meaning they may amplify each other’s effects, potentially leading to greater benefits than either compound alone.

Mechanisms of Action

Understanding how green tea’s compounds influence the body’s processes provides a clearer picture of its potential in weight loss. Our commitment at TrimRx is to offer compassionate care that respects every individual’s unique journey, and this includes providing transparent, science-based information on all aspects of weight management.

Boosting Metabolism and Energy Expenditure

One of the primary ways green tea is thought to support weight loss is by boosting your metabolism. Your body is constantly burning calories to sustain vital functions, even when you’re resting. This is known as your resting metabolic rate (RMR). According to some research, green tea extract may help increase RMR, which could lead to burning more calories throughout the day by increasing total energy expenditure. This metabolic boost is primarily attributed to the combined effects of catechins and caffeine. These compounds can promote thermogenesis, the process by which your body generates heat and, in doing so, burns calories. While the impact might be modest, consistent elevation of RMR can contribute to maintaining a calorie deficit over time, a fundamental principle of weight loss. However, it’s crucial to acknowledge that not all studies have found consistent positive results, indicating that individual responses can vary.

Enhancing Fat Oxidation (Lipolysis)

To burn body fat, the body must first break down triglycerides, the stored form of fat in cells, into fatty acids and glycerol. This process, known as fat lipolysis, allows these components to move into the bloodstream, where they can be used as energy. Green tea’s catechins, particularly EGCG, are believed to aid this process by boosting the effects of certain fat-burning hormones, such as catecholamines. EGCG may also inhibit an enzyme that breaks down norepinephrine, a hormone involved in fat breakdown. By inhibiting this enzyme, norepinephrine levels can increase, thereby promoting greater fat breakdown. Caffeine further contributes by boosting fat metabolism. The net effect is that green tea may help your fat cells release more fat into the bloodstream, making it available for energy by muscle cells during activity.

Impact on Visceral Fat Reduction

While the overall weight loss effects of green tea are often described as modest, some human and animal studies have specifically highlighted its potential role in reducing visceral fat. Visceral fat is the fat that accumulates around your internal organs in the abdominal cavity. High levels of visceral fat are strongly associated with various chronic conditions, including obesity, type 2 diabetes, and heart disease. The ability of green tea extracts and catechins to contribute to the loss of this type of fat is a significant finding, as it points to a potential benefit that extends beyond simple scale weight, impacting crucial health markers.

Research Insights: A Nuanced Perspective

It’s vital to approach claims about green tea and weight loss with a balanced perspective. While the compounds within green tea are intriguing, the scientific literature presents a nuanced picture.

Understanding the Mixed Results

Research on green tea’s direct impact on weight loss is mixed. Some studies show a clear benefit, while others report no significant effects. This variability can be due to many factors, including differences in study design, population demographics, dosage of green tea compounds, duration of intervention, and individual genetic variations. For instance, a 2020 review suggested that consuming at least 500 milligrams (mg) of green tea extract daily for 12 weeks, when combined with a balanced diet and regular exercise, helped reduce body weight and BMI. Conversely, a 2023 review concluded that green tea extract supplementation had no significant effects on appetite-regulating hormones like leptin and ghrelin, even though it did reduce body fat percentage and BMI. This complex landscape of findings is why we at TrimRx always emphasize a personalized, evidence-based approach, ensuring that any recommendations align with individual needs and current scientific understanding.

Green Tea Extract vs. Brewed Tea

It’s also important to distinguish between research on green tea extracts or supplements and brewed green tea beverages. Many studies demonstrating significant weight loss or metabolic benefits have focused on concentrated green tea extracts, which deliver higher doses of catechins (especially EGCG) than a typical cup of brewed tea. While brewed green tea still offers health benefits, the concentration of active compounds may be lower, potentially leading to more modest effects on weight loss compared to highly concentrated supplements. This distinction is crucial for setting realistic expectations and understanding the context of scientific findings.

Optimizing Your Green Tea Consumption for Weight Loss

Understanding the science is the first step; the next is applying that knowledge effectively. To truly benefit from green tea on your weight loss journey, how you consume it matters. Our goal at TrimRx is to empower you with practical, actionable insights, supporting your path to healthier living.

Selecting the Right Green Tea

Not all green teas are created equal when it comes to their potential for weight loss. The processing and cultivation methods can significantly influence the concentration of beneficial compounds.

The Superiority of Matcha and Shaded Teas

If your mission includes weight management, you might want to specifically consider Matcha green tea. Matcha stands out because it is made from shade-grown tea leaves that are then finely ground into a powder. When you drink Matcha, you consume the entire tea leaf, not just the infusion. This means you’re getting a much higher concentration of nutrients and antioxidants, including EGCG, compared to traditional steeped green tea. Shaded varieties like Gyokuro and Kabusecha also tend to have higher catechin content due to their unique growing conditions. These types are often vibrant green and offer a rich, umami flavor.

Other Effective Varieties

While Matcha offers a powerful punch, other types of green tea also provide valuable catechins and caffeine. Japanese Sencha, a popular steamed green tea, is a good source of EGCG. Gunpowder green tea, with its distinct rolled pellet shape, is another option. The key is to choose high-quality, minimally processed green teas to maximize the presence of beneficial compounds.

The Art of Brewing for Maximum Benefits

Proper brewing is crucial for extracting the beneficial catechins and caffeine from green tea leaves. Incorrect brewing can diminish the potency of your cup.

Water Temperature and Steeping Time

The delicate compounds in green tea are sensitive to heat. Boiling water can destroy some of the precious catechins, leading to a less effective and often more bitter brew. The ideal approach is to bring your water to a boil, then let it cool for about 5-10 minutes, aiming for a temperature between 160-180°F (70-82°C).

For steeping time, about 1-3 minutes is generally sufficient for most green teas. If your goal is to maximize the extraction of EGCG and caffeine for potential weight loss benefits, you might opt for a slightly longer steeping time (up to 3-4 minutes) or use slightly hotter water within the recommended range. Be prepared, however, that this can result in a more astringent or bitter taste, as both EGCG and caffeine contribute to bitterness. Experiment to find a balance that suits your palate while optimizing for compounds.

Avoiding Common Brewing Mistakes

• Over-steeping: Leads to excessive bitterness and can release undesirable compounds.
• Too hot water: Degrades catechins and can ‘burn’ the delicate tea leaves.
• Using low-quality tea: Less flavor and fewer beneficial compounds.
• Adding sugar or honey: While appealing to the taste buds, adding sweeteners counteracts the weight loss benefits by introducing unnecessary calories. Embrace the natural flavor or use a calorie-free natural sweetener if absolutely necessary.

When to Drink Green Tea for Weight Loss

Timing can play a role in how effectively your body utilizes the compounds in green tea for weight management.

Timing for Metabolic Boost

To potentially maximize green tea’s metabolic effects, consider drinking it either before or 30-60 minutes after meals. This timing may help with digestion and support a sustained metabolic rate. The caffeine and EGCG can help to gently stimulate your metabolism, contributing to overall energy expenditure throughout the day.

Pre-Workout Benefits

One of the most evidence-supported timings for green tea consumption related to weight loss is before a workout. Studies have shown that the combination of EGCG and caffeine, particularly when taken about 90 minutes before exercise, can significantly increase fat oxidation rates during physical activity. This means your body might be more inclined to burn stored fat for energy during your workout. If exercising is part of your weight loss strategy, incorporating a cup of green tea beforehand could be a beneficial addition.

Considering Meal Timings and Absorption

The question of whether to drink green tea on an empty stomach or with meals yields conflicting advice. Some research suggests that drinking green tea on an empty stomach might enhance the absorption of EGCG. However, green tea, particularly when strong, can sometimes inhibit the absorption of iron from plant-based foods. For individuals prone to iron deficiency, or those with sensitive stomachs or liver concerns, it might be better to consume green tea with a meal or after a meal, rather than on an empty stomach. Always consult with a healthcare professional if you have underlying health conditions. We emphasize safety and personalized care, so if you have any doubts, it’s best to seek medical advice.

Evening Consumption: Mindful Choices

Green tea contains caffeine, and the amount can vary significantly between types. While some green teas provide a good morning energy boost, the caffeine content can interfere with sleep for many individuals, especially if consumed later in the day. If you enjoy green tea in the evening, consider lower-caffeine varieties such as Hojicha or Kukicha, which are made from older leaves or stems and have undergone roasting. You can also reduce caffeine extraction by using cooler water and a shorter steeping time, although this will also extract less EGCG.

How Much Green Tea is Enough?

Determining the optimal daily intake of green tea for weight loss can be challenging, as individual responses vary.

Recommended Daily Intake

While there’s no universally fixed amount, many studies suggesting benefits for weight management have involved consuming anywhere from 2.5 cups of brewed green tea per day, or green tea extracts providing at least 500mg of EGCG. For brewed tea, this might translate to roughly 3-5 cups daily, depending on the tea’s strength and the individual’s tolerance. It’s important to listen to your body and adjust intake based on how you feel.

Consistency Over Quantity

More isn’t always better. Consuming excessively large quantities of green tea, particularly concentrated extracts, can lead to potential side effects due to high caffeine levels or excessive catechin intake. The key is consistency. Regular, moderate consumption as part of a balanced diet and active lifestyle is more likely to yield supportive benefits over time than sporadic, high-volume intake. Sustainable habits are at the heart of our philosophy at TrimRx, as we guide individuals toward long-term success.

Integrating Green Tea into a Holistic Weight Loss Journey

Green tea, with its rich blend of bioactive compounds, can be a supportive element in a weight loss strategy. However, it’s crucial to position it correctly within a broader, holistic approach. At TrimRx, our journey began with a shared vision to help individuals embrace healthier lifestyles by merging cutting-edge telehealth innovations with effective weight loss solutions. This means recognizing that single solutions rarely deliver sustainable results; true transformation comes from comprehensive, personalized care.

Green Tea as a Supportive Tool, Not a Standalone Solution

It’s vital to view green tea as an aid, a valuable addition to your wellness toolkit, rather than a magic bullet for weight loss. While its compounds may subtly boost metabolism and fat oxidation, these effects are typically modest and are most impactful when combined with foundational healthy habits.

The Importance of Diet and Exercise

The cornerstones of effective and sustainable weight management remain a balanced, nutrient-dense diet and consistent physical activity. Green tea cannot compensate for poor dietary choices or a sedentary lifestyle. Instead, it can enhance the benefits of these fundamental habits. For example, a cup of green tea before a workout may help optimize fat burning during that exercise session, but it’s the workout itself and a calorie-conscious diet that drive the majority of results. We believe that sustainable weight loss should be achieved through science, empathy, and a transparent approach, which includes understanding the full picture of your health.

Beyond the Beverage: Addressing Lifestyle Factors

Weight loss is not solely about diet and exercise; it’s intricately linked to various lifestyle factors. Adequate sleep, stress management, hydration, and mental well-being all play critical roles. Green tea, with its antioxidants and calming L-theanine (in some varieties), can indirectly support overall wellness, contributing to a state where weight loss is more achievable. For instance, better sleep can regulate hunger hormones, and reduced stress can mitigate emotional eating. Our empathetic approach at TrimRx acknowledges these multifaceted aspects of health.

The TrimRx Philosophy: Personalized and Comprehensive Care

At TrimRx, we understand that every individual’s weight loss journey is unique. Our platform is designed to be a user-friendly and supportive space where individuals receive personalized, medically supervised care, all crafted to make sustainable weight loss attainable and tailored to the individual. We offer compassionate care that respects every individual’s unique journey by combining advanced medical science with modern technology.

Our Commitment to Science, Empathy, and Transparency

Our brand is built on principles of innovation, trustworthiness, and support. We are results-oriented, but equally committed to empathy and personalization. We believe in providing transparent service, ensuring that our approach remains consistent regardless of dosage changes in your treatment plan. Safety is paramount, which is why we work exclusively with FDA-registered and inspected pharmacies for the shipping of any weight loss medications. It’s important to clarify that TrimRx partners with these pharmacies for the shipping of weight loss medications and does not provide actual medical supervision; instead, our comprehensive service includes dedicated doctor consultations and ongoing support.

Merging Innovation with Individualized Support

We leverage cutting-edge telehealth innovations to deliver effective weight loss solutions right to you. This modern approach ensures convenience and accessibility without compromising on the quality and personalization of your care. We believe in empowering you with the tools and knowledge to achieve your health goals.

Our Personalized Weight Loss Programs

To truly harness the power of personalized care, we invite you to begin your journey with us.

• The Assessment Quiz: For those considering prescription weight loss medications, the first step is to take our free assessment quiz. This personalized assessment helps us determine your eligibility and create a treatment plan that is specifically designed for your unique needs and health profile. Our tailored approach considers your medical history, goals, and lifestyle to offer the most appropriate solutions.
• Medication Options: If you qualify, our programs may include medications such as Compounded Semaglutide, Oral Semaglutide, Ozempic®, Compounded Tirzepatide, Oral Tirzepatide, Mounjaro®, Zepbound®, and Wegovy®. It’s crucial to understand that while branded medications like Ozempic®, Mounjaro®, Zepbound®, and Wegovy® are FDA-approved, compounded medications are not FDA-approved. However, we ensure that all medications, including compounded options, are provided through FDA-registered, inspected, and approved pharmacies, upholding our commitment to your safety and the highest standards of quality.
• Our Comprehensive Service: Beyond medication, our programs are truly holistic. They encompass essential doctor consultations to guide your journey, necessary lab work to monitor your progress, unlimited support from our dedicated team, and convenient shipping of your medications directly to you—all with no hidden fees. We’re here to support you every step of the way.

Quick-Access Supplements for Enhanced Wellness

For those seeking immediate support or complementary solutions to their wellness routine, we offer quick-access supplements that do not require an assessment quiz. These are designed to support overall wellness during your weight loss journey.

• GLP-1 Daily Support: This supplement is formulated to provide daily assistance for your metabolic health. You can learn more and purchase it directly through our site by visiting GLP-1 Daily Support.
• Weight Loss Boost: Designed to give your weight loss efforts an additional lift, our Weight Loss Boost is another readily available option. Discover its benefits and make a purchase at Weight Loss Boost.

These supplements are a testament to our continuous effort to provide diverse tools for your health journey, aligning with our innovative and supportive brand personality.

Safety and Trust: Our Unwavering Standards

Our dedication to safety extends to every aspect of our service. We prioritize your health by ensuring all medications are sourced from FDA-registered and inspected pharmacies. This unwavering commitment to safety and regulatory compliance is a cornerstone of our trustworthy brand, giving you peace of mind as you embark on your weight loss journey with us.

Potential Considerations and Best Practices

While green tea offers numerous potential benefits, it’s also important to be aware of certain considerations and best practices to ensure it supports your health journey effectively and safely. Our goal at TrimRx is to provide clear, precise information, empowering you to make informed decisions for your well-being.

Addressing Common Concerns

Caffeine Sensitivity and Sleep

Green tea contains caffeine, though typically less than coffee. For individuals sensitive to caffeine, or for anyone consuming green tea late in the day, this can lead to sleep disturbances. If you find yourself experiencing restlessness, jitters, or difficulty falling asleep, consider reducing your intake or switching to lower-caffeine green tea varieties in the afternoon and evening. Choosing options like Hojicha or Kukicha, which are made from older leaves or stems and are roasted, can significantly reduce caffeine content. Alternatively, adjust your brewing method by using cooler water and shorter steeping times to extract less caffeine.

Iron Absorption

A notable consideration is green tea’s potential to inhibit the absorption of non-heme iron (iron found in plant-based foods). This effect is mainly due to the tannins and catechins in tea binding with iron, making it less available for absorption. To mitigate this, consider consuming green tea between meals rather than directly with iron-rich meals, especially if you are vegetarian, vegan, or have a history of iron deficiency. Adding a source of vitamin C, such as a squeeze of lemon juice, to your green tea can help counteract this effect, as vitamin C enhances iron absorption.

Digestive Comfort

For some individuals, particularly those with sensitive stomachs, drinking strong green tea on an empty stomach might lead to digestive discomfort, such as nausea or stomach upset. If you experience this, try consuming green tea with a light snack or after a meal. While some sources suggest optimal EGCG absorption on an empty stomach, your comfort and consistent intake are more important for long-term benefits. In large amounts, green tea may also contribute to diarrhea in some cases, so moderation is key.

Avoiding Unintended Pitfalls

The Sugar Trap

One of the quickest ways to negate the potential weight loss benefits of green tea is by adding excessive sugar, honey, or other caloric sweeteners. These additions introduce unnecessary calories, undermining your efforts to maintain a calorie deficit. To truly support weight loss, enjoy your green tea plain or with a calorie-free natural sweetener if you prefer. Embrace the natural, often complex, flavors of quality green tea.

Not a Magic Bullet

It bears repeating: green tea is a supportive tool, not a miraculous cure for weight loss. Relying solely on green tea without making fundamental changes to diet and exercise habits is unlikely to yield significant, sustainable results. It’s an enhancer, not a replacement, for a healthy lifestyle. Our programs at TrimRx are built on this understanding, offering comprehensive support that goes beyond any single supplement or beverage.

When to Seek Professional Guidance

While green tea is generally safe for most healthy adults in moderation, it’s always wise to consult with a healthcare professional before making significant dietary changes, especially if you have underlying health conditions, are pregnant or breastfeeding, or are taking medications. Green tea can interact with certain drugs, such as blood thinners or stimulant medications. A healthcare provider can offer personalized advice, ensuring that green tea consumption aligns with your individual health profile and does not interfere with existing treatments. Our comprehensive service at TrimRx begins with expert doctor consultations precisely for this reason, ensuring your safety and tailoring your journey to your specific needs. To see if you qualify for a personalized treatment plan, we encourage you to take our free assessment quiz today.

Conclusion

Our exploration into how should I drink green tea for weight loss reveals a fascinating interplay between ancient wisdom and modern science. We’ve seen that green tea, rich in bioactive compounds like EGCG and caffeine, offers a compelling natural ally for those on a weight management journey. Its potential to boost metabolism, enhance fat oxidation, and even reduce visceral fat is supported by various studies. However, the key to unlocking these benefits lies not just in drinking green tea, but in thoughtfully optimizing its selection, brewing, and timing of consumption. From choosing potent varieties like Matcha to understanding the ideal water temperature and steeping duration, every detail plays a role in maximizing its efficacy.

Crucially, we’ve emphasized that green tea functions best as a supportive component within a broader, holistic strategy. It complements a balanced diet, regular exercise, and healthy lifestyle choices, rather than acting as a standalone solution. This aligns perfectly with our philosophy at TrimRx, where we champion a personalized, science-backed, and empathetic approach to weight loss. Our commitment is to empower you with comprehensive, medically supervised care that respects your unique journey. We provide the tools, support, and expert guidance necessary to achieve sustainable results, merging cutting-edge telehealth innovations with individualized attention.

Your weight loss journey deserves a tailored strategy, built on trust and transparent support. Whether you’re considering the potential benefits of green tea or exploring more comprehensive options, we are here to guide you. If you’re ready to discover a personalized treatment plan that truly fits your needs, we invite you to take our free assessment quiz today. This assessment is the first step towards unlocking a program designed just for you, potentially including prescription medications delivered through FDA-registered and inspected pharmacies, alongside doctor consultations, lab work, and unlimited support.

Alternatively, to provide immediate support for your overall wellness during your journey, explore our readily available quick-access supplements. Enhance your metabolic health with GLP-1 Daily Support or give your weight loss efforts an additional lift with our Weight Loss Boost. Whichever path you choose, remember that consistency, informed choices, and dedicated support are the cornerstones of lasting success. We are dedicated to making sustainable weight loss attainable and tailored to the individual, supporting you every step of the way.

Frequently Asked Questions (FAQ)

1. How long does it take to see weight loss results from drinking green tea?

The weight loss effects of green tea are generally modest and can vary significantly among individuals. Most studies examining green tea for weight loss have lasted at least 6 to 12 weeks, with some suggesting that consistent consumption of green tea extract (around 500mg daily) over 12 weeks, combined with diet and exercise, may contribute to reductions in body weight and BMI. It’s unlikely to see significant results in just a couple of weeks, as green tea acts as a supportive tool rather than a quick fix. Sustainable weight loss is a gradual process that requires consistent effort over time.

2. Can I drink green tea on an empty stomach?

While some sources suggest drinking green tea on an empty stomach might enhance the absorption of EGCG, it’s not universally recommended. For many, consuming strong green tea on an empty stomach can lead to digestive discomfort, such as nausea or stomach upset. Additionally, green tea can inhibit the absorption of non-heme iron from plant-based foods, which might be a concern for individuals at risk of iron deficiency. If you experience discomfort, or if iron absorption is a concern, it’s advisable to drink green tea with a meal or a light snack, or between meals. Always listen to your body and consult a healthcare professional if you have digestive issues or specific health concerns.

3. What is the best type of green tea for weight loss?

Matcha green tea is often considered one of the best types for weight loss due to its high concentration of beneficial compounds like EGCG. This is because with Matcha, you consume the entire ground tea leaf, not just an infusion, leading to a higher intake of nutrients and antioxidants. Other shaded green teas like Gyokuro and Kabusecha, as well as traditional Japanese Sencha, are also good choices as they tend to have higher levels of catechins. The key is to choose high-quality, minimally processed green teas to maximize the presence of active compounds.

4. Are there any side effects of drinking too much green tea?

While generally safe in moderation, excessive consumption of green tea can lead to side effects, primarily due to its caffeine content and high levels of catechins. Potential side effects can include insomnia, nervousness, jitters, stomach upset, nausea, or diarrhea. For individuals sensitive to caffeine, these effects might occur with smaller amounts. Green tea can also interact with certain medications, such as blood thinners. It’s essential to consume green tea in moderation (e.g., 3-5 cups per day for brewed tea) and to consult a healthcare professional if you have underlying health conditions, are pregnant or breastfeeding, or are taking prescription medications.