Table of ContentsView AllTable of ContentsPotential Benefits of Yerba MateSide EffectsPrecautionsHow Much to ConsumeInteractionsSources & What to Look ForSimilar Herbal TeasFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Potential Benefits of Yerba Mate
Side Effects
Precautions
How Much to Consume
Interactions
Sources & What to Look For
Similar Herbal Teas
Frequently Asked Questions
Yerba mate, also known as Paraguay tea, is anherbal teathat contains caffeine,antioxidants, and other nutrients that may offer benefits, such as boosting energy and protecting heart health.
However, it can cause jitteriness and difficulty sleeping, among other side effects. And there is some evidence that consuming large amounts of yerba mate, particularly when hot, may increase the risk of certain cancers.
The herbal tea is made from the dried leaves and stems ofIlex paraguariensis, an evergreen tree from the holly family native to South America.It is available in capsules, loose-leaf form, and tea bags.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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Yerba mate is full of antioxidants and may help boost energy levels, protect heart health, and improve exercise performance. However, keep in mind that no supplement is intended to treat, cure, or prevent disease.
High in Antioxidants and Other Nutrients
Yerba mate is a rich source of polyphenols, particularly caffeoyl derivatives, with strong antioxidant properties.
Antioxidants are substances that can interact with and neutralizefree radicals. Excessive amounts of free radicals in the body can lead to cell damage, contributing to several chronic diseases, including cancer, diabetes, heart disease, and stroke.
In addition, yerba mate contains bitter-tasting compounds calledsaponins, which may help reduceinflammationthroughout the body.
Yerba mate leaves are high inxanthines, especially theobromine and caffeine. These compounds are primarily responsible for the stimulating effects and somewhat bitter taste associated with yerba mate beverages.
Yerba mate also contains small amounts of the following nutrients:
Improved Energy Levels
Yerba mate contains caffeine, which stimulates the central nervous system. This may help improve mental and physical fatigue, alertness, reaction time, and concentration.
One cup of yerba mate tea (about 150 milliliters) contains around 80 milligrams of caffeine, comparable to a cup of coffee.
Many people who drink yerba mate say it gives them an energy boost without the nervousness that sometimes occurs with coffee consumption. However, research hasn’t confirmed this benefit.
In one 2017 study, 12 healthy, active females were given 2 grams of yerba mate or a placebo during exercise. Women who consumed the yerba mate reported improved focus, energy, and concentration.
It is important to note that this is a very small sample size, and the results should be interpreted cautiously.
May Protect Heart Health
Growing evidence suggests that yerba mate may help reduce the risk of heart problems.
In a 2020 randomized controlled trial (RCT), researchers looked at the effects on heart health of consuming a yerba mate beverage three times a day for eight weeks. The study included participants both with and withouthigh cholesterol.
At the end of the study, researchers found that regular yerba mate consumption was associated with a decrease in total cholesterol,low-density lipoprotein (LDL) cholesterol (considered “bad” cholesterol), and blood pressure. Greater effects were seen in participants with high cholesterol levels.
Researchers believe these benefits are due to yerba mate’s high polyphenol content, including chlorogenic acids andquercetin.
However, the sample sizes of participants in this study were small. Further research is needed to confirm these findings.
May Improve Exercise Performance
Yerba mate may also help increase the amount of fat burned during exercise.
A 2014 study on 14 healthy individuals found that consuming 1,000 milligrams of yerba mate in capsule form one hour before exercise led to a 24% increase in fat burning during moderate-intensity exercise.
However, due to the small sample size, results should be interpreted with caution.
Additionally, a 2022 RCT in cycling and triathlon athletes looked at the effects of 5 grams of yerba mate leaves in 250 milliliters of water for seven days following pre-exercise carbohydrate intake. The study found increased fat burning during low- and high-intensity exercise compared to carbohydrates or yerba mate alone. Significant performance improvements were also observed during high-intensity exercise.
Other Research Areas
In addition to the potential health benefits listed above, yerba mate is also being researched for the following. However, more research is needed before yerba mate can be recommended for any of these purposes:
Side Effects of Yerba Mate
Drinking moderate amounts of yerba mate is generally considered safe when consumed for up to 12 weeks. However, it does contain caffeine, which can potentially lead to the following side effects:
Consuming more than 10 cups may increase the risk of caffeine-related side effects.
Regularly drinking large amounts (1 to 2 liters) of yerba mate for a long time has been linked tocancer, primarily of the esophagus, but also of the mouth, lungs, stomach, abdomen, kidneys, and bladder.
This increased risk may be attributed to drinking yerba mate at very hot temperatures and the release of potentiallycarcinogeniccontaminants, such as polycyclic aromatic hydrocarbons (PAHs).
The safety of yerba mate hasn’t been established in children, pregnant individuals, or those who are breastfeeding. The American College of Obstetricians and Gynecologists (ACOG) recommends limiting caffeine intake to less than 200 milligrams daily during pregnancy.
High doses of caffeine during pregnancy may cause premature delivery, miscarriage, and low birth weight.
Furthermore, the caffeine content in yerba mate can have adverse effects on certain health conditions, including:
How Much Yerba Mate Should I Consume?
While there are no official guidelines for yerba mate consumption, it is generally advised to consume it in moderation. Some studies have indicated that a daily intake of up to 1 liter may be well tolerated without any significant side effects.
Additionally, it’s important to consider the caffeine content in yerba mate. To prevent any potentially dangerous side effects, keep your daily caffeine intake below 400 milligrams per day.
If you’re new to yerba mate or sensitive to caffeine, consider starting with a small amount and gradually increasing your intake as tolerated.
How to Prepare Yerba Mate Tea
Yerba mate is traditionally prepared in vessels made of dried gourds, also called calabash.
The tea is consumed through a metal straw called abombillawith a filter at the end to prevent the yerba mate leaves from being drawn up while drinking.
If you do not own a gourd, you can brew it using a French press or strainer.
As with most herbal teas, yerba mate can interact with certain medications.
Due to its antioxidant activity, yerba mate may interfere with the actions of some chemotherapy medications. Do not consume yerba mate if you are taking chemotherapy drugs.
Additionally, the caffeine in yerba mate may interact with various medications, including:
Yerba mate can be purchased from various sources, including grocery stores, health food stores, and online retailers. It is available in capsules, loose-leaf form, and tea bags, with the most common form being loose-leaf.
When purchasing yerba mate, carefully read the product label. Look for products that include only pure, organic yerba mate without other herbs or unnecessary additives.
It’s also a good idea to research the brand and read customer reviews to gather more information about the yerba mate product you are buying.
Be cautious of prepared tea drinks, which tend to contain high amounts of added sugars. Too much added sugar in your diet may lead to weight gain and chronic health conditions.
Other herbal teas with similar properties include:
Like yerba mate, guayusa, kudingcha, and yaupon holly are in the holly tree family. Their leaves contain caffeine, antioxidants, and other beneficial plant compounds.
Guayusa tea is often favored as an alternative to yerba mate because of its smoother and less bitter taste.
Chamomile and hibiscus teas are popular caffeine-free alternatives for those who wish to avoid caffeine.
Frequently Asked QuestionsDrinking one to two cups of yerba mate tea per day for up to 12 weeks is generally regarded as safe. However, drinking large amounts over an extended period may potentially increase the risk of cancer, especially when combined with smoking or alcohol use.Yerba mate primarily comes from Argentina, Brazil, Paraguay, and Uruguay. Each of these countries has its own unique style of yerba mate that slightly differs in color, texture, and taste.Yes. Yerba mate contains caffeine which can help boost energy, alertness, and physical performance when consumed before a workout or other activities.
Drinking one to two cups of yerba mate tea per day for up to 12 weeks is generally regarded as safe. However, drinking large amounts over an extended period may potentially increase the risk of cancer, especially when combined with smoking or alcohol use.
Yerba mate primarily comes from Argentina, Brazil, Paraguay, and Uruguay. Each of these countries has its own unique style of yerba mate that slightly differs in color, texture, and taste.
Yes. Yerba mate contains caffeine which can help boost energy, alertness, and physical performance when consumed before a workout or other activities.
Summary
Yerba mate is a caffeinated herbal tea that may improve energy levels, protect heart health, and enhance exercise performance. It is also rich in antioxidants and other beneficial plant compounds.
However, large amounts of yerba mate, particularly when hot, may increase the risk of certain cancers. If you’re interested in incorporating yerba mate into your daily routine, talk with your healthcare provider to determine a safe and appropriate amount for you.
18 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lutomski P, Goździewska M, Florek-Łuszczki M.Health properties of yerba mate.Ann Agric Environ Med. 2020;27(2):310-313. doi:10.26444/aaem/119994Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J.Yerba mate—a long but current history.Nutrients. 2021;13(11):3706. doi:10.3390/nu13113706Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: Back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11:694. doi:10.3389/fphys.2020.00694Alkhatib A, Atcheson R.Yerba maté (Ilex paraguariensis) metabolic, satiety, and mood state effects at rest and during prolonged exercise.Nutrients. 2017;9(8):882. doi:10.3390/nu9080882Sarria B, Martinez-Lopez S, Garcia-Cordero J, et al.Yerba mate improves cardiovascular health in normocholesterolemic and hypercholesterolemic subjects.Proceedings of the Nutrition Society. 2020;79(OCE2):E635. doi:10.1017/S0029665120005844Guest NS, VanDusseldorp TA, Nelson MT, et al.International society of sports nutrition position stand: Caffeine and exercise performance.Journal of the International Society of Sports Nutrition. 2021;18(1):1. doi:10.1186/s12970-020-00383-4Alkhatib A.Yerba Maté (Illex paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities.Nutr Metab (Lond). 2014;11:42. doi:10.1186/1743-7075-11-42Krolikowski TC, Borszcz FK, Panza VP, et al.The impact of pre-exercise carbohydrate meal on the effects of yerba mate drink on metabolism, performance, and antioxidant status in trained male cyclists.Sports Medicine - Open. 2022;8(1):93. doi:10.1186/s40798-022-00482-3Ríos JL, Francini F, Schinella GR.Natural products for the treatment of type 2 diabetes mellitus.Planta Med. 2015;81(12/13):975-994. doi:10.1055/s-0035-1546131Kim SY, Oh MR, Kim MG, Chae HJ, Chae SW.Anti-obesity effects of yerba mate (ilex paraguariensis): A randomized, double-blind, placebo-controlled clinical trial.BMC Complement Altern Med. 2015;15:338. doi:10.1186/s12906-015-0859-1National Institutes of Health.Dietary supplements for weight loss.MedlinePlus.Yerba mate.Temple JL, Bernard C, Lipshultz SE, et al.The safety of ingested caffeine: A comprehensive review.Front Psychiatry. 2017;8:80. doi:10.3389/fpsyt.2017.00080U.S. Food and Drug Administration.Spilling the beans. How much caffeine is too much?Kujawska M.Yerba mate (Ilex paraguariensis) beverage: Nutraceutical ingredient or conveyor for the intake of medicinal plants? Evidence from Paraguayan folk medicine.Evid Based Complement Alternat Med. 2018;2018:6849317. doi:10.1155/2018/6849317Memorial Sloan Kettering Cancer Center.Mate.Centers for Disease Control and Prevention.Get the facts: Added sugars.Gan RY, Zhang D, Wang M, Corke H.Health benefits of bioactive compounds from the genus ilex, a source of traditional caffeinated beverages.Nutrients. 2018;10(11):1682. doi:10.3390/nu10111682
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lutomski P, Goździewska M, Florek-Łuszczki M.Health properties of yerba mate.Ann Agric Environ Med. 2020;27(2):310-313. doi:10.26444/aaem/119994Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J.Yerba mate—a long but current history.Nutrients. 2021;13(11):3706. doi:10.3390/nu13113706Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: Back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11:694. doi:10.3389/fphys.2020.00694Alkhatib A, Atcheson R.Yerba maté (Ilex paraguariensis) metabolic, satiety, and mood state effects at rest and during prolonged exercise.Nutrients. 2017;9(8):882. doi:10.3390/nu9080882Sarria B, Martinez-Lopez S, Garcia-Cordero J, et al.Yerba mate improves cardiovascular health in normocholesterolemic and hypercholesterolemic subjects.Proceedings of the Nutrition Society. 2020;79(OCE2):E635. doi:10.1017/S0029665120005844Guest NS, VanDusseldorp TA, Nelson MT, et al.International society of sports nutrition position stand: Caffeine and exercise performance.Journal of the International Society of Sports Nutrition. 2021;18(1):1. doi:10.1186/s12970-020-00383-4Alkhatib A.Yerba Maté (Illex paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities.Nutr Metab (Lond). 2014;11:42. doi:10.1186/1743-7075-11-42Krolikowski TC, Borszcz FK, Panza VP, et al.The impact of pre-exercise carbohydrate meal on the effects of yerba mate drink on metabolism, performance, and antioxidant status in trained male cyclists.Sports Medicine - Open. 2022;8(1):93. doi:10.1186/s40798-022-00482-3Ríos JL, Francini F, Schinella GR.Natural products for the treatment of type 2 diabetes mellitus.Planta Med. 2015;81(12/13):975-994. doi:10.1055/s-0035-1546131Kim SY, Oh MR, Kim MG, Chae HJ, Chae SW.Anti-obesity effects of yerba mate (ilex paraguariensis): A randomized, double-blind, placebo-controlled clinical trial.BMC Complement Altern Med. 2015;15:338. doi:10.1186/s12906-015-0859-1National Institutes of Health.Dietary supplements for weight loss.MedlinePlus.Yerba mate.Temple JL, Bernard C, Lipshultz SE, et al.The safety of ingested caffeine: A comprehensive review.Front Psychiatry. 2017;8:80. doi:10.3389/fpsyt.2017.00080U.S. Food and Drug Administration.Spilling the beans. How much caffeine is too much?Kujawska M.Yerba mate (Ilex paraguariensis) beverage: Nutraceutical ingredient or conveyor for the intake of medicinal plants? Evidence from Paraguayan folk medicine.Evid Based Complement Alternat Med. 2018;2018:6849317. doi:10.1155/2018/6849317Memorial Sloan Kettering Cancer Center.Mate.Centers for Disease Control and Prevention.Get the facts: Added sugars.Gan RY, Zhang D, Wang M, Corke H.Health benefits of bioactive compounds from the genus ilex, a source of traditional caffeinated beverages.Nutrients. 2018;10(11):1682. doi:10.3390/nu10111682
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Lutomski P, Goździewska M, Florek-Łuszczki M.Health properties of yerba mate.Ann Agric Environ Med. 2020;27(2):310-313. doi:10.26444/aaem/119994Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J.Yerba mate—a long but current history.Nutrients. 2021;13(11):3706. doi:10.3390/nu13113706Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: Back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11:694. doi:10.3389/fphys.2020.00694Alkhatib A, Atcheson R.Yerba maté (Ilex paraguariensis) metabolic, satiety, and mood state effects at rest and during prolonged exercise.Nutrients. 2017;9(8):882. doi:10.3390/nu9080882Sarria B, Martinez-Lopez S, Garcia-Cordero J, et al.Yerba mate improves cardiovascular health in normocholesterolemic and hypercholesterolemic subjects.Proceedings of the Nutrition Society. 2020;79(OCE2):E635. doi:10.1017/S0029665120005844Guest NS, VanDusseldorp TA, Nelson MT, et al.International society of sports nutrition position stand: Caffeine and exercise performance.Journal of the International Society of Sports Nutrition. 2021;18(1):1. doi:10.1186/s12970-020-00383-4Alkhatib A.Yerba Maté (Illex paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities.Nutr Metab (Lond). 2014;11:42. doi:10.1186/1743-7075-11-42Krolikowski TC, Borszcz FK, Panza VP, et al.The impact of pre-exercise carbohydrate meal on the effects of yerba mate drink on metabolism, performance, and antioxidant status in trained male cyclists.Sports Medicine - Open. 2022;8(1):93. doi:10.1186/s40798-022-00482-3Ríos JL, Francini F, Schinella GR.Natural products for the treatment of type 2 diabetes mellitus.Planta Med. 2015;81(12/13):975-994. doi:10.1055/s-0035-1546131Kim SY, Oh MR, Kim MG, Chae HJ, Chae SW.Anti-obesity effects of yerba mate (ilex paraguariensis): A randomized, double-blind, placebo-controlled clinical trial.BMC Complement Altern Med. 2015;15:338. doi:10.1186/s12906-015-0859-1National Institutes of Health.Dietary supplements for weight loss.MedlinePlus.Yerba mate.Temple JL, Bernard C, Lipshultz SE, et al.The safety of ingested caffeine: A comprehensive review.Front Psychiatry. 2017;8:80. doi:10.3389/fpsyt.2017.00080U.S. Food and Drug Administration.Spilling the beans. How much caffeine is too much?Kujawska M.Yerba mate (Ilex paraguariensis) beverage: Nutraceutical ingredient or conveyor for the intake of medicinal plants? Evidence from Paraguayan folk medicine.Evid Based Complement Alternat Med. 2018;2018:6849317. doi:10.1155/2018/6849317Memorial Sloan Kettering Cancer Center.Mate.Centers for Disease Control and Prevention.Get the facts: Added sugars.Gan RY, Zhang D, Wang M, Corke H.Health benefits of bioactive compounds from the genus ilex, a source of traditional caffeinated beverages.Nutrients. 2018;10(11):1682. doi:10.3390/nu10111682
Lutomski P, Goździewska M, Florek-Łuszczki M.Health properties of yerba mate.Ann Agric Environ Med. 2020;27(2):310-313. doi:10.26444/aaem/119994
Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J.Yerba mate—a long but current history.Nutrients. 2021;13(11):3706. doi:10.3390/nu13113706
Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: Back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11:694. doi:10.3389/fphys.2020.00694
Alkhatib A, Atcheson R.Yerba maté (Ilex paraguariensis) metabolic, satiety, and mood state effects at rest and during prolonged exercise.Nutrients. 2017;9(8):882. doi:10.3390/nu9080882
Sarria B, Martinez-Lopez S, Garcia-Cordero J, et al.Yerba mate improves cardiovascular health in normocholesterolemic and hypercholesterolemic subjects.Proceedings of the Nutrition Society. 2020;79(OCE2):E635. doi:10.1017/S0029665120005844
Guest NS, VanDusseldorp TA, Nelson MT, et al.International society of sports nutrition position stand: Caffeine and exercise performance.Journal of the International Society of Sports Nutrition. 2021;18(1):1. doi:10.1186/s12970-020-00383-4
Alkhatib A.Yerba Maté (Illex paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities.Nutr Metab (Lond). 2014;11:42. doi:10.1186/1743-7075-11-42
Krolikowski TC, Borszcz FK, Panza VP, et al.The impact of pre-exercise carbohydrate meal on the effects of yerba mate drink on metabolism, performance, and antioxidant status in trained male cyclists.Sports Medicine - Open. 2022;8(1):93. doi:10.1186/s40798-022-00482-3
Ríos JL, Francini F, Schinella GR.Natural products for the treatment of type 2 diabetes mellitus.Planta Med. 2015;81(12/13):975-994. doi:10.1055/s-0035-1546131
Kim SY, Oh MR, Kim MG, Chae HJ, Chae SW.Anti-obesity effects of yerba mate (ilex paraguariensis): A randomized, double-blind, placebo-controlled clinical trial.BMC Complement Altern Med. 2015;15:338. doi:10.1186/s12906-015-0859-1
National Institutes of Health.Dietary supplements for weight loss.
MedlinePlus.Yerba mate.
Temple JL, Bernard C, Lipshultz SE, et al.The safety of ingested caffeine: A comprehensive review.Front Psychiatry. 2017;8:80. doi:10.3389/fpsyt.2017.00080
U.S. Food and Drug Administration.Spilling the beans. How much caffeine is too much?
Kujawska M.Yerba mate (Ilex paraguariensis) beverage: Nutraceutical ingredient or conveyor for the intake of medicinal plants? Evidence from Paraguayan folk medicine.Evid Based Complement Alternat Med. 2018;2018:6849317. doi:10.1155/2018/6849317
Memorial Sloan Kettering Cancer Center.Mate.
Centers for Disease Control and Prevention.Get the facts: Added sugars.
Gan RY, Zhang D, Wang M, Corke H.Health benefits of bioactive compounds from the genus ilex, a source of traditional caffeinated beverages.Nutrients. 2018;10(11):1682. doi:10.3390/nu10111682
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