Yerba mate contains antioxidants, caffeine, and other nutrients. Some research suggests it may enhance physical performance, boost energy levels, and support weight management.
Yerba mate is a traditional South American drink that’s gaining worldwide popularity.
It is a herbal tea made from the leaves and stems of the Ilex paraguariensis plant. The leaves are typically dried over a fire, then steeped in hot water to make the tea.
It is traditionally consumed from a gourd-shaped container and sipped with a metal straw containing a filter at its lower end to strain out the leaf fragments.
It’s said to have the strength of coffee, the health benefits of tea, and the joy of chocolate.
Read on to learn more about the potential health benefits of yerba mate.
Yerba mate contains several beneficial plant compounds, including:
- Xanthines: These compounds act as stimulants. They include caffeine and theobromine, which are also found in tea, coffee, and chocolate.
- Caffeoyl derivatives: These compounds are the main health-promoting antioxidants in the tea.
- Saponins: These bitter compounds have certain anti-inflammatory and cholesterol-lowering properties.
- Polyphenols: This is a large group of antioxidants, linked to a reduced risk of many diseases.
Yerba mate also contains several other important micronutrients, including:
- vitamin C
- thiamine
- riboflavin
- vitamin B6
However, the tea contains very small amounts of these nutrients, so it’s unlikely to make a large contribution to your diet on its own.
At 80 milligrams (mg) of caffeine per cup, yerba mate contains about the same amount of caffeine as a cup of coffee.
Therefore, just like any other caffeinated food or beverage, it may increase your energy levels and make you feel less tired.
Caffeine can also affect the levels of certain signaling molecules in your brain, making it particularly beneficial for your mental focus.
Additionally, those who regularly consume yerba mate often report that it enhances alertness like coffee but without the jittery side effects.
However, these testimonials have not yet been scientifically proven.
Studies shows that caffeine can improve muscle contractions, reduce fatigue, and improve sports performance.
Since yerba mate contains a moderate amount of caffeine, those drinking may experience similar physical performance benefits.
However, the optimal amount of yerba mate to drink before exercise is currently unknown.
Yerba mate may help prevent infections from bacteria, parasites, and fungi.
A 2023 study found that yerba mate had antimicrobial properties that could help protect against strains of bacteria such as E. coli.
Nevertheless, more high quality research is still needed to determine the long-term effectiveness of yerba in protection against infections.
Some research suggests that yerba mate may help support weight management and could be effective in reducing body weight, belly fat, and body mass index.
It seems to decrease the total number of fat cells and reduce the amount of fat they hold.
Yerba mate may help lower blood sugar and reduce complications associated with diabetes.
Research suggests that it may help reduce serum lipids (fat found in the blood).
Still, more high quality research is needed to understand how yerba mate may affect blood sugar levels in humans.
Yerba mate contains antioxidant compounds, such as caffeoyl derivatives and polyphenols, which may protect against heart disease.
In humans, yerba mate seems to reduce cholesterol levels.
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That said, more research is needed before strong conclusions can be reached, as some studies have found that yerba mate has
Yerba mate is traditionally served in a container called a gourd, also known as a calabash.
It’s commonly sipped through a metal straw that has a filter on its lower end to strain out the leaf fragments.
To prepare mate, fill the bottom third of the calabash with dried or toasted mate leaves prior to adding hot water.
If you do not own a calabash, you can prepare it in a French press.
The tea is often served with burnt sugar, lemon juice, or milk and can be topped off with hot water several times before using new leaves to make a new batch.
Although traditionally consumed hot, yerba mate may also be served cold, especially in hot climates.
Yerba mate is unlikely to cause harm to healthy adults who drink it occasionally.
However, those who drink it regularly may be at increased risk of several conditions:
- Some types of cancer. Studies show that drinking large amounts of yerba mate for a long time may increase your risk of upper respiratory and digestive tract cancers.
- Caffeine-related side effects. Yerba mate contains caffeine. Too much caffeine can cause headaches, migraines, and high blood pressure in some individuals.
- Medication interactions. Studies show that yerba mate may interact with the muscle relaxant Zanaflex or the antidepressant Luvox. Individuals taking these drugs should avoid yerba mate, as it can increase the effects of the drugs.
Yerba mate may not be suitable for everyone, and drinking it regularly at very hot temperatures may increase your risk of certain cancers.
However, this beverage also contains various beneficial compounds linked to potential health benefits.
If you’d like to give yerba mate a try, start slowly and make sure to let it cool a little before drinking it.