Time to Read: 7 minutes
Quick Overview
Yerba mate has been enjoyed for centuries throughout South America, not only as a daily ritual but also as a traditional remedy for a wide range of ailments. Today, researchers continue to study its potential effects on weight management, cholesterol levels, antioxidant intake, inflammation, and overall health.
In this article, we'll explore some of the most common questions about yerba mate and what current research suggests.
For centuries, the leaves of the Ilex paraguariensis plant have been consumed throughout South America. Along the way, many claims have been made about yerba mate's effects, from supporting fertility and physical performance to promoting overall wellness and healthy weight management.
According to Javier Ricca (2012), yerba mate was used to address a variety of ailments as early as the 15th century. Boiled mate (mate cocido) was given to newborns to help release meconium and was also traditionally used in attempts to treat conditions such as pneumonia, scarlet fever, burns, headaches, and hair loss.
While traditional uses are an important part of yerba mate's history, modern research offers a more evidence-based perspective on its potential health effects.
Can Yerba Mate Help You Lose Weight, Reduce Fat, or Lower Cholesterol?
Research suggests that yerba mate may support weight management, fat reduction, and healthy cholesterol levels, particularly when consumed without added sugar.
A 2002 Danish study found that an herbal preparation containing yerba mate, guarana, and damiana delayed gastric emptying, increased feelings of fullness, and resulted in significant weight loss over a 45-day period among overweight participants.
A Korean study published in 2012 found that yerba mate supplementation in mice affected food intake and increased energy expenditure, likely due to a higher basal metabolic rate. Researchers suggested that this may contribute to weight-management benefits. Other studies have proposed that caffeine may play a role in these effects by increasing energy expenditure and influencing fat metabolism.
Additional research conducted in Korea in 2015 examined men and women with obesity who consumed yerba mate capsules for three weeks. Participants experienced significant reductions in body fat mass and body fat percentage without significant adverse effects.
Research conducted in Argentina between 2012 and 2014 found that daily yerba mate consumption reduced both total cholesterol and LDL cholesterol by nearly 12% over a 12-week period. Participants consumed either approximately 50 grams of yerba mate with 500 ml of water or double that amount. Both groups experienced meaningful reductions in total and LDL cholesterol levels.
How Much Caffeine Is in Yerba Mate?
Like coffee and tea, the caffeine content of yerba mate can vary depending on the brand, blend, preparation method, and serving size.
In general, yerba mate contains less caffeine than coffee but more than most teas. Some brands, such as Anna Park, provide caffeine information directly on their packaging, making it easier to choose a product that matches your preferences.
While a typical cup of coffee contains around 95 mg of caffeine, studies have estimated that yerba mate contains roughly 78 mg per serving, with Mazzafera putting a serving at around 150 ml. Because most people drink several servings in a sitting and refill the same gourd many times, the total caffeine from a full session can add up to the equivalent of a few cups of coffee. Exact amounts vary widely with the blend, preparation, and how many refills you go through.
What Are Yerba Mate's Side Effects?
Because yerba mate naturally contains caffeine, consuming large amounts may contribute to side effects such as:
Insomnia
Increased heart rate (tachycardia)
Gastric discomfort
Nausea
WebMD notes that yerba mate may not be appropriate for certain individuals, including those with anxiety disorders, bleeding disorders, heart conditions, diabetes, glaucoma, high blood pressure, irritable bowel syndrome, or certain other medical conditions.
Good to Know
If you have any concerns about caffeine consumption or an existing medical condition, it's always best to consult your healthcare provider. This article is for general information and is not medical advice.
Is It Safe to Drink Yerba Mate During Pregnancy?
Because yerba mate contains caffeine, consumption during pregnancy should be discussed with a healthcare professional.
Recommendations regarding caffeine intake during pregnancy vary, but most guidelines suggest limiting total daily caffeine consumption to approximately 200 to 300 mg from all sources, including coffee, tea, soft drinks, and yerba mate.
A 2005 study found that daily yerba mate consumption during pregnancy showed no harmful effects on fetal growth or pregnancy duration. However, a Uruguayan study published in 2014 found that consuming more than 300 mg of caffeine per day was associated with a higher risk of delivering babies who were small for their gestational age.
For those who choose to drink yerba mate during pregnancy, some people prefer to avoid the first infusions, which tend to contain more caffeine, or opt for mate cocido. Since caffeine content varies between brands and styles of yerba mate, moderation and medical guidance are important.
Is Yerba Mate High in Antioxidants? Is It Anti-Inflammatory?
Yes. Yerba mate is widely recognized for its antioxidant content and has been the subject of significant research in this area.
Studies have found that yerba mate contains high levels of antioxidants, with some research suggesting antioxidant activity comparable to or even greater than green tea. A 2018 study also found that antioxidant properties remained present in previously used yerba mate leaves.
Ferreira Coelho and colleagues have reported that yerba mate exhibits antioxidant, anti-inflammatory, antimutagenic, antidiabetic, and lipid-lowering properties. These findings suggest potential benefits for individuals dealing with chronic inflammatory conditions, diabetes, and disorders related to lipid metabolism, although additional research is still needed.
Can Yerba Mate Cause Cancer?
This is one of the most common and most misunderstood questions surrounding yerba mate.
In 1991, the International Agency for Research on Cancer (IARC) classified very hot yerba mate infusions as "probably carcinogenic to humans" (Group 2A), while Ilex paraguariensis itself was classified as not classifiable regarding its carcinogenicity to humans (Group 3).
Several studies conducted during the late 1990s and early 2000s identified an association between yerba mate consumption and certain cancers, particularly esophageal and oral cancers. However, researchers have also noted that confounding factors such as tobacco use and alcohol consumption may have influenced these findings.
More recent research has suggested that beverage temperature may be a more significant factor than the beverage itself. Studies have shown a stronger association between consuming very hot drinks, including tea, coffee, and yerba mate, and the risk of certain cancers.
The IARC's updated evaluation concluded that drinking very hot beverages may increase the risk of esophageal cancer. This classification applies broadly to very hot drinks and is not specific to yerba mate. According to the IARC, consuming yerba mate at warm or cold temperatures is not associated with esophageal cancer.
We've also covered separately on the blog whether smoked yerba mate may contribute to cancer risk.
Can Yerba Mate Help Prevent Cancer?
That would be a very strong claim, and one that current research does not support conclusively.
However, several studies have examined yerba mate's bioactive compounds and their potential effects on cancer cells. Research by Yamamoto (1997), Heck and De Mejia (2007), and others found that yerba mate demonstrated cytotoxic effects against certain cancer cells in laboratory settings.
Some studies have suggested that yerba mate may exhibit higher anticancer potential than certain other teas under specific experimental conditions. However, laboratory findings do not necessarily translate directly to cancer prevention in humans.
Research on yerba mate remains relatively young compared to the extensive body of research available on coffee and tea. While scientists continue to explore its properties, existing evidence supports the view that yerba mate is a unique plant with a rich nutritional profile and promising areas for future study.
Conclusion
Yerba mate has a long history as both a cultural tradition and a subject of scientific interest. Research suggests it may support healthy cholesterol levels, provide significant antioxidant compounds, contribute to weight-management efforts, and offer anti-inflammatory properties.
At the same time, yerba mate contains caffeine and should be consumed mindfully, particularly by individuals who are pregnant or sensitive to caffeine.
As research continues to evolve, one thing remains clear: yerba mate is far more than just a beverage. For millions of people across South America and beyond, it remains a daily ritual rooted in connection, tradition, and shared experience.
Frequently Asked Questions
Does yerba mate help with weight loss?
Research suggests yerba mate may support weight management and fat reduction, especially when consumed without added sugar, although results vary between individuals.
Is yerba mate healthier than coffee?
Both beverages contain beneficial compounds and caffeine. Yerba mate is particularly noted for its antioxidant content, while coffee has its own well-established body of research.
How much caffeine does yerba mate contain?
Caffeine levels vary, but yerba mate generally contains less caffeine than coffee and more than most teas.
Is yerba mate safe during pregnancy?
Pregnant individuals should discuss caffeine intake with their healthcare provider and monitor total daily caffeine consumption from all sources.
Does yerba mate cause cancer?
Current evidence suggests that the temperature of a beverage may be a more important factor than the beverage itself. Consuming very hot drinks has been associated with increased cancer risk, regardless of whether the beverage is mate, coffee, or tea.
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