Yerba Mate

Last Updated: September 9, 2024

Yerba mate is a plant commonly used to prepare a caffeinated herbal tea. Yerba mate has antioxidant and stimulant effects and might also benefit metabolic health.

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Yerba Mate is most often used for

What is yerba mate?

Yerba mate is an herbal tea made from the leaves of the Ilex paraguariensis tree and is primarily produced and consumed in Argentina, Brazil, Paraguay, and Uruguay. It contains various biologically active compounds, including caffeine, theobromine, and several vitamins and minerals, which contribute to its health-promoting properties.

What are the traditional, historical, and cultural uses of yerba mate?

What are yerba mate’s main benefits?

Yerba mate tea offers stimulant properties similar to those of coffee, is rich in antioxidants and anti-inflammatory compounds, and may improve oxidative stress markers. Additionally, it may positively affect metabolic health, including fat oxidation and small reductions in body fat, though research on its effects is still preliminary.

Is yerba mate beneficial for exercise?

What are yerba mate’s main drawbacks?

Yerba mate has limited clinical research to support its health effects, and many studies are potentially biased due to small sample sizes and poor methodology. Its consumption is associated with an increased risk of cancers in the upper digestive tract, particularly with high intake, and it may also cause side effects like nausea and insomnia.

How does yerba mate work?

Yerba mate contains various bioactive compounds, including caffeine and polyphenols, which may produce biological effects such as increased fat oxidation, thermogenesis, and antioxidant activity. Although it has potential benefits for weight management and blood glucose regulation, clinical trials have shown negligible weight loss effects, and further research is needed to fully understand its mechanisms.

What are other names for Yerba Mate?
Note that Yerba Mate is also known as:
  • Yerba maté
  • Mate
  • Ilex paraguariensis
  • Ilex paraguariensis A. St. Hilaire
  • Chimarrão
  • Tererê
Dosage information

Yerba mate is usually consumed as a beverage. It is prepared by infusing hot or cold water with dried (referred to as “green”) or roasted yerba mate leaves or by dissolving instant yerba mate tea in water. Yerba mate can also be taken as a capsule containing powdered yerba mate leaves or dehydrated tea extract.

Yerba mate tea infusions are typically consumed in volumes of around 1 liter (1,000 mL, around 4 cups) daily, divided into three doses. This is the dosage form used in studies that have reported reductions in LDL cholesterol in dyslipidemia and improved glucose parameters in people with type 2 diabetes.

Instant yerba mate tea has been used at dosages ranging from 2.5 to 5 grams daily, divided into three doses.

Dosages of yerba mate capsules usually range from 1.5 to 3 grams daily, divided into three doses. This is the dosage form most studied for increasing fat oxidation and reducing body fat.

All of the formulations have demonstrated antioxidant effects.

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Update History
2024-09-09 00:30:02

Full page update

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We added several new FAQs to the yerba mate page!

Benefits of yerba mate: Yerba mate has stimulant and antioxidant properties and may enhance fat oxidation. Some studies have reported reductions in LDL cholesterol and blood glucose in people with dyslipidemia and type 2 diabetes, respectively.

Drawbacks of yerba mate: Yerba mate consumption is associated with an increased risk of some types of cancer, possibly due to the presence of carcinogenic compounds produced during processing and local thermal damage from drinking hot yerba mate tea.

How yerba mate works: Yerba mate contains an array of bioactive compounds, including caffeine chlorogenic acid. Many of these compounds may bolster the body's antioxidant capacity. Yerba may modulate lipid metabolism, adipogenesis (synthesizing new fat cells), glucose and fat absorption, appetite, and more.

Yerba mate & exercise: While yerba mate does seem to enhance fat oxidation during exercise, most research has found no benefit on exercise performance. Antioxidant effects may benefit recovery, but more research is needed.

We added 2 new meta-analyses to the Examine Database.

Written By

Katie Jantz

Reviewed By

Thomas Solomon
References
  1. ^José MFB, Machado RP, Araujo PAB, Speretta GFPhysiological effects of yerba maté (Ilex paraguariensis): a systematic review.Nutr Rev.(2023 Aug 10)
  2. ^Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek JYerba Mate-A Long but Current History.Nutrients.(2021 Oct 21)
  3. ^Irwin C, Khalesi S, Desbrow B, McCartney DEffects of acute caffeine consumption following sleep loss on cognitive, physical, occupational and driving performance: A systematic review and meta-analysis.Neurosci Biobehav Rev.(2020-Jan)
  4. ^Becker AM, Cunha HP, Lindenberg AC, de Andrade F, de Carvalho T, Boaventura BCB, da Silva ELSpray-Dried Yerba Mate Extract Capsules: Clinical Evaluation and Antioxidant Potential in Healthy Individuals.Plant Foods Hum Nutr.(2019 Dec)
  5. ^Panza VP, Brunetta HS, de Oliveira MV, Nunes EA, da Silva ELEffect of mate tea (Ilex paraguariensis) on the expression of the leukocyte NADPH oxidase subunit p47(phox) and on circulating inflammatory cytokines in healthy men: a pilot study.Int J Food Sci Nutr.(2019 Mar)
  6. ^Brunna Cristina Bremer Boaventura, Patrícia Faria Di Pietro, Aliny Stefanuto, Graziela Alessandra Klein, Elayne Cristina de Morais, Fernanda de Andrade, Elisabeth Wazlawik, Edson Luiz da SilvaAssociation of mate tea (Ilex paraguariensis) intake and dietary intervention and effects on oxidative stress biomarkers of dyslipidemic subjectsNutrition.(2012 Jun)
  7. ^Ruth L T Matsumoto, Deborah H M Bastos, Simone Mendonça, Valéria S Nunes, Waldemar Bartchewsky, Marcelo L Ribeiro, Patrícia de Oliveira CarvalhoEffects of mate tea (Ilex paraguariensis) ingestion on mRNA expression of antioxidant enzymes, lipid peroxidation, and total antioxidant status in healthy young womenJ Agric Food Chem.(2009 Mar 11)
  8. ^Boaventura, B. et alAntioxidant potential of mate tea (Ilex paraguariensis) in type 2 diabetic mellitus and pre-diabetic individualsJ Funct Foods.(July 2013)
  9. ^Arçari, D. et alEffect of mate tea (Ilex paraguariensis) supplementation on oxidative stress biomarkers and LDL oxidisability in normo- and hyperlipidaemic humansJ Funct Foods.(July 2011)
  10. ^Martinet A, Hostettmann K, Schutz YThermogenic effects of commercially available plant preparations aimed at treating human obesityPhytomedicine.(1999 Oct)
  11. ^Alkhatib A, Atcheson RYerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise.Nutrients.(2017 Aug 15)
  12. ^Areta JL, Austarheim I, Wangensteen H, Capelli CMetabolic and Performance Effects of Yerba Mate on Well-trained Cyclists.Med Sci Sports Exerc.(2018-04)
  13. ^Alkhatib AYerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensitiesNutr Metab (Lond).(2014 Sep 2)
  14. ^Sun-Young Kim, Mi-Ra Oh, Min-Gul Kim, Han-Jeoung Chae, Soo-Wan ChaeAnti-obesity effects of Yerba Mate (Ilex Paraguariensis): a randomized, double-blind, placebo-controlled clinical trialBMC Complement Altern Med.(2015 Sep 25)
  15. ^Jung, J. et alThe Effect of Maté Extract on Body Weight and Fat Reduction in Obese Women: A Randomized Placebo-controlled Clinical TrialKorean J Obes.(December 2016)
  16. ^Kim, H. et alEffect of green mate in overweight volunteers: A randomized placebo-controlled human studyJ Funct Foods.(January 2012)
  17. ^Yu S, Yue Sw, Liu Z, Zhang T, Xiang N, Fu HYerba mate (Ilex paraguariensis) improves microcirculation of volunteers with high blood viscosity: a randomized, double-blind, placebo-controlled trial.Exp Gerontol.(2015 Feb)
  18. ^de Morais EC, Stefanuto A, Klein GA, Boaventura BC, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva ELConsumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapyJ Agric Food Chem.(2009 Sep 23)
  19. ^Klein GA, Stefanuto A, Boaventura BC, de Morais EC, Cavalcante Lda S, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva ELMate tea (Ilex paraguariensis) improves glycemic and lipid profiles of type 2 diabetes and pre-diabetes individuals: a pilot studyJ Am Coll Nutr.(2011 Oct)
  20. ^Mello FW, Scotti FM, Melo G, Warnakulasuriya S, Guerra ENS, Rivero ERCMaté consumption association with upper aerodigestive tract cancers: A systematic review and meta-analysis.Oral Oncol.(2018 Jul)
  21. ^Dasanayake AP, Silverman AJ, Warnakulasuriya SMaté drinking and oral and oro-pharyngeal cancer: a systematic review and meta-analysis.Oral Oncol.(2010 Feb)
  22. ^De Stefani E, Fierro L, Correa P, Fontham E, Ronco A, Larrinaga M, Balbi J, Mendilaharsu MMate drinking and risk of lung cancer in males: a case-control study from Uruguay.Cancer Epidemiol Biomarkers Prev.(1996 Jul)
  23. ^De Stefani E, Boffetta P, Deneo-Pellegrini H, Correa P, Ronco AL, Brennan P, Ferro G, Acosta G, Mendilaharsu MNon-alcoholic beverages and risk of bladder cancer in Uruguay.BMC Cancer.(2007 Mar 29)
  24. ^Lubin JH, De Stefani E, Abnet CC, Acosta G, Boffetta P, Victora C, Graubard BI, Muñoz N, Deneo-Pellegrini H, Franceschi S, Castellsagué X, Ronco AL, Dawsey SMMaté drinking and esophageal squamous cell carcinoma in South America: pooled results from two large multicenter case-control studies.Cancer Epidemiol Biomarkers Prev.(2014 Jan)
  25. ^Riachi, L. et alYerba mate: An overview of physiological effects in humansJ Funct Foods.(November 2017)
  26. ^Kang YR, Lee HY, Kim JH, Moon DI, Seo MY, Park SH, Choi KH, Kim CR, Kim SH, Oh JH, Cho SW, Kim SY, Kim MG, Chae SW, Kim O, Oh HGAnti-obesity and anti-diabetic effects of Yerba Mate (Ilex paraguariensis) in C57BL/6J mice fed a high-fat diet.Lab Anim Res.(2012-Mar)
  27. ^Arçari DP, Santos JC, Gambero A, Ribeiro MLThe in vitro and in vivo effects of yerba mate (Ilex paraguariensis) extract on adipogenesis.Food Chem.(2013 Nov 15)
  28. ^Hussein GM, Matsuda H, Nakamura S, Hamao M, Akiyama T, Tamura K, Yoshikawa MMate tea (Ilex paraguariensis) promotes satiety and body weight lowering in mice: involvement of glucagon-like peptide-1.Biol Pharm Bull.(2011)
  29. ^Martins F, Noso TM, Porto VB, Curiel A, Gambero A, Bastos DH, Ribeiro ML, Carvalho Pde OMaté tea inhibits in vitro pancreatic lipase activity and has hypolipidemic effect on high-fat diet-induced obese mice.Obesity (Silver Spring).(2010 Jan)
  30. ^Oliveira DM, Freitas HS, Souza MF, Arçari DP, Ribeiro ML, Carvalho PO, Bastos DHYerba Maté (Ilex paraguariensis) aqueous extract decreases intestinal SGLT1 gene expression but does not affect other biochemical parameters in alloxan-diabetic Wistar rats.J Agric Food Chem.(2008 Nov 26)
  31. ^Ong KW, Hsu A, Tan BKChlorogenic acid stimulates glucose transport in skeletal muscle via AMPK activation: a contributor to the beneficial effects of coffee on diabetes.PLoS One.(2012)
  32. ^Huang DW, Shen SC, Wu JSEffects of caffeic acid and cinnamic acid on glucose uptake in insulin-resistant mouse hepatocytes.J Agric Food Chem.(2009 Sep 9)
  33. ^Patrícia C B Lobo, Débora D da Silva, Gustavo D PimentelAcute Supplementation of Yerba Mate Extract Did Not Change Muscle Strength in Physically Active Men Following the Strength Muscle Test: A Pilot Clinical TrialNutrients.(2022 Jun 24)
  34. ^Panza VP, Diefenthaeler F, Tamborindeguy AC, Camargo Cde Q, de Moura BM, Brunetta HS, Sakugawa RL, de Oliveira MV, Puel Ede O, Nunes EA, da Silva ELEffects of mate tea consumption on muscle strength and oxidative stress markers after eccentric exercise.Br J Nutr.(2016-Apr)
  35. ^Nanci S Guest, Trisha A VanDusseldorp, Michael T Nelson, Jozo Grgic, Brad J Schoenfeld, Nathaniel D M Jenkins, Shawn M Arent, Jose Antonio, Jeffrey R Stout, Eric T Trexler, Abbie E Smith-Ryan, Erica R Goldstein, Douglas S Kalman, Bill I CampbellInternational society of sports nutrition position stand: caffeine and exercise performanceJ Int Soc Sports Nutr.(2021 Jan 2)
  36. ^Lutomski P, Goździewska M, Florek-Łuszczki MHealth properties of Yerba Mate.Ann Agric Environ Med.(2020-Jun-19)
Examine Database References
  1. Blood Pressure - Martinet A, Hostettmann K, Schutz YThermogenic effects of commercially available plant preparations aimed at treating human obesityPhytomedicine.(1999 Oct)
  2. Metabolic Rate - Alkhatib AYerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensitiesNutr Metab (Lond).(2014 Sep 2)
  3. Esophageal Cancer Risk - Szymańska K, Matos E, Hung RJ, Wünsch-Filho V, Eluf-Neto J, Menezes A, Daudt AW, Brennan P, Boffetta PDrinking of maté and the risk of cancers of the upper aerodigestive tract in Latin America: a case-control studyCancer Causes Control.(2010 Nov)
  4. Anti-Oxidant Enzyme Profile - Brunna Cristina Bremer Boaventura, Patrícia Faria Di Pietro, Aliny Stefanuto, Graziela Alessandra Klein, Elayne Cristina de Morais, Fernanda de Andrade, Elisabeth Wazlawik, Edson Luiz da SilvaAssociation of mate tea (Ilex paraguariensis) intake and dietary intervention and effects on oxidative stress biomarkers of dyslipidemic subjectsNutrition.(2012 Jun)
  5. Blood glucose - Klein GA, Stefanuto A, Boaventura BC, de Morais EC, Cavalcante Lda S, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva ELMate tea (Ilex paraguariensis) improves glycemic and lipid profiles of type 2 diabetes and pre-diabetes individuals: a pilot studyJ Am Coll Nutr.(2011 Oct)
  6. Low-density lipoprotein (LDL) - de Morais EC, Stefanuto A, Klein GA, Boaventura BC, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva ELConsumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapyJ Agric Food Chem.(2009 Sep 23)
  7. Bone Mineral Density - Conforti AS, Gallo ME, Saraví FDYerba Mate (Ilex paraguariensis) consumption is associated with higher bone mineral density in postmenopausal womenBone.(2012 Jan)
  8. Oxidative Stress Biomarkers - Ruth L T Matsumoto, Deborah H M Bastos, Simone Mendonça, Valéria S Nunes, Waldemar Bartchewsky, Marcelo L Ribeiro, Patrícia de Oliveira CarvalhoEffects of mate tea (Ilex paraguariensis) ingestion on mRNA expression of antioxidant enzymes, lipid peroxidation, and total antioxidant status in healthy young womenJ Agric Food Chem.(2009 Mar 11)
  9. Esophageal Cancer Risk - Mello FW, Scotti FM, Melo G, Warnakulasuriya S, Guerra ENS, Rivero ERCMaté consumption association with upper aerodigestive tract cancers: A systematic review and meta-analysis.Oral Oncol.(2018 Jul)
  10. High-density lipoprotein (HDL) - Clemente, M et al.Efficacy of Ilex paraguariensis versus Placebo on Lipid Profile in Randomized Clinical Trial: A Systematic Review and Meta-analysisPhcog Rev.(2021-02-01)