Yerba mate has been consumed in South America for hundreds of years, and the Indigenous Guarani peoples of Paraguay are considered the original discoverers of yerba mate. The plant was chewed on or brewed to prepare decoctions that were used primarily for their stimulant effects. Other traditional uses included the treatment of liver disease, <a href="/conditions/arthritis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Arthritis&lt;/h6&gt;&lt;p&gt;Arthritis refers to inflammation of one or more joints (i.e., the place where two bones meet). There are several different types of arthritis, but common symptoms include joint pain and stiffness and reduced range of motion.&lt;/p&gt;&lt;/div&gt;">arthritis</a> and other inflammatory conditions, digestive disorders, and heart disease and to slow aging and suppress appetite.<a href="#ref-18" id="ref-link-18" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;de Morais EC, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19694438" target="\_blank" rel="noopener noreferrer"&gt;Consumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapy
&lt;/a&gt;&lt;/p&gt;J Agric Food Chem (2009 Sep 23)&lt;/div&gt;'>[18]</a> In the 16th century, Jesuit missionaries came to South America and began to cultivate and trade yerba mate, which contributed to the expansion of yerba mate consumption in other regions.<a href="#ref-2" id="ref-link-2" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34835962" target="\_blank" rel="noopener noreferrer"&gt;Yerba Mate-A Long but Current History.
&lt;/a&gt;&lt;/p&gt;Nutrients (2021 Oct 21)&lt;/div&gt;'>[2]</a>
In South American cultures, yerba mate is often prepared in a vessel called a gourd to which dried or roasted leaves and stems are added and hot (not boiling) or cold water is poured in to fill the vessel. The gourd may be refilled multiple times until the leaves are fully extracted, and filtered straws called bombilla are used to drink the yerba mate, helping to avoid drinking the plant material.<a href="#ref-36" id="ref-link-36" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Lutomski P, Goździewska M, Florek-Łuszczki M. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32588612" target="\_blank" rel="noopener noreferrer"&gt;Health properties of Yerba Mate.
&lt;/a&gt;&lt;/p&gt;Ann Agric Environ Med (2020-Jun-19)&lt;/div&gt;'>[36]</a> How yerba mate is prepared can vary between cultures. Chimarrão is prepared using dried green leaves and hot water. Tererê is also prepared using dried green leaves but with cold water. Mate tea is usually prepared with roasted leaves and either hot or cold water.<a href="#ref-2" id="ref-link-2" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34835962" target="\_blank" rel="noopener noreferrer"&gt;Yerba Mate-A Long but Current History.
&lt;/a&gt;&lt;/p&gt;Nutrients (2021 Oct 21)&lt;/div&gt;'>[2]</a><a href="#ref-18" id="ref-link-18" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;de Morais EC, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19694438" target="\_blank" rel="noopener noreferrer"&gt;Consumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapy
&lt;/a&gt;&lt;/p&gt;J Agric Food Chem (2009 Sep 23)&lt;/div&gt;'>[18]</a>

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

Yerba mate is an herbal product derived from the leaves of the Ilex paraguariensis tree. Argentina, Brazil, Paraguay, and Uruguay are the largest producers and consumers of yerba mate, but consumption around the globe is increasing.<a href="#ref-1" id="ref-link-1" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;José MFB, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36647770" target="\_blank" rel="noopener noreferrer"&gt;Physiological effects of yerba maté (Ilex paraguariensis): a systematic review.
&lt;/a&gt;&lt;/p&gt;Nutr Rev (2023 Aug 10)&lt;/div&gt;'>[1]</a> Yerba mate is generally consumed as a tea and is rich in many biologically active compounds with varying health-promoting properties. These include <a href="/supplements/caffeine/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Caffeine&lt;/h6&gt;&lt;p&gt;Caffeine is a central nervous system stimulant that can improve sports performance and aspects of cognitive function. Caffeine or caffeine-containing beverages are often taken to help restore alertness and wakefulness or to reduce drowsiness. Despite its side effects, caffeine is safe for most people, and caffeine-containing beverages like tea and coffee are socially acceptable and widely used.&lt;/p&gt;&lt;/div&gt;">caffeine</a>, theobromine, <a href="/supplements/chlorogenic-acid/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Chlorogenic Acid&lt;/h6&gt;&lt;p&gt;Chlorogenic acid is found in coffee mostly and a lot of plant compounds; it holds promise in many aspects of health and cognition similar to bioflavonoids and shares some effects similar to caffeine but less potent. May decrease the absorption of dietary carbohydrate.&lt;/p&gt;&lt;/div&gt;">chlorogenic acid</a>, and various other flavonoids, xanthines, cinnamic acids, saponins, vitamins (e.g., <a href="/supplements/vitamin-c/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Vitamin C&lt;/h6&gt;&lt;p&gt;Vitamin C, or ascorbic acid, is an essential vitamin and a very popular supplement due to its antioxidant properties, safety profile, and low price. Many people supplement with vitamin C because it is believed to reduce symptoms of the common cold.&lt;/p&gt;&lt;/div&gt;">vitamin C</a>, <a href="/supplements/vitamin-b1/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Thiamine (Vitamin B1)&lt;/h6&gt;&lt;p&gt;Thiamine (Vitamin B1) is an essential vitamin involved heavily in glucose production. While not a common deficiency in an otherwise healthy diet and limited benefits when taken by a healthy subject, instances of high blood glucose and/or alcoholism can increase the need for this vitamin drastically.&lt;/p&gt;&lt;/div&gt;">thiamine</a>, <a href="/supplements/vitamin-b6/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Pyridoxine (Vitamin B6)&lt;/h6&gt;&lt;p&gt;Vitamin B6 is a water-soluble vitamin that is essential for health. After ingestion, it is converted into a coenzyme that supports the function of numerous enzymes in the body important for brain and cognitive development, immune function, and metabolic processes. Although deficiencies are rare, people on specific medications or with distinct medical conditions may require supplementation.&lt;/p&gt;&lt;/div&gt;">pyridoxine</a>, <a href="/supplements/vitamin-b2/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Riboflavin (Vitamin B2)&lt;/h6&gt;&lt;p&gt;Riboflavin is an essential vitamin that is required for some enzymes in the body to act normally. Supplementation of riboflavin is not outright required with a good diet, but may serve some benefits for cardiovascular health in genetically susceptible people.&lt;/p&gt;&lt;/div&gt;">riboflavin</a>) and minerals (e.g., <a href="/supplements/potassium/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Potassium&lt;/h6&gt;&lt;p&gt;Potassium is essential for normal bodily function. It is obtained in the diet and found in several foods. Potassium-containing drugs are sometimes used to treat certain conditions. Potassium salts (e.g. potassium chloride) are used in reduced-sodium added-potassium salt substitute interventions and in sodium restriction diets to help treat high blood pressure.&lt;/p&gt;&lt;/div&gt;">potassium</a>, <a href="/supplements/calcium/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Calcium&lt;/h6&gt;&lt;p&gt;Calcium is a dietary macromineral found in high amounts in dairy products, and to a lesser extent in vegetables. Used primarily to support bone health, calcium also has a role in maternal and cardiovascular health.&lt;/p&gt;&lt;/div&gt;">calcium</a>, <a href="/supplements/magnesium/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Magnesium&lt;/h6&gt;&lt;p&gt;Magnesium is an essential dietary mineral that is involved in energy production, nervous system function, blood pressure regulation, and blood glucose control. A lack of magnesium in the diet — which is common in modern societies — is associated with an increased risk of diabetes, cardiovascular disease, and other health conditions.&lt;/p&gt;&lt;/div&gt;">magnesium</a>).<a href="#ref-2" id="ref-link-2" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34835962" target="\_blank" rel="noopener noreferrer"&gt;Yerba Mate-A Long but Current History.
&lt;/a&gt;&lt;/p&gt;Nutrients (2021 Oct 21)&lt;/div&gt;'>[2]</a><a href="#ref-1" id="ref-link-1" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;José MFB, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36647770" target="\_blank" rel="noopener noreferrer"&gt;Physiological effects of yerba maté (Ilex paraguariensis): a systematic review.
&lt;/a&gt;&lt;/p&gt;Nutr Rev (2023 Aug 10)&lt;/div&gt;'>[1]</a>

What is yerba mate?

Yerba mate’s unique blend of bioactive compounds, like antioxidants and <a href="/supplements/caffeine/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Caffeine&lt;/h6&gt;&lt;p&gt;Caffeine is a central nervous system stimulant that can improve sports performance and aspects of cognitive function. Caffeine or caffeine-containing beverages are often taken to help restore alertness and wakefulness or to reduce drowsiness. Despite its side effects, caffeine is safe for most people, and caffeine-containing beverages like tea and coffee are socially acceptable and widely used.&lt;/p&gt;&lt;/div&gt;">caffeine</a>, have made it a candidate as a potential <a href="/glossary/ergogenic/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Ergogenic&lt;/h6&gt;&lt;p&gt;An ergogenic is any training technique, mechanical device, nutritional ingredient, dietary practice, or supplement that improves physical performance or enhances training adaptations.&lt;/p&gt;&lt;/div&gt;">ergogenic</a> aid. While yerba mate seems to influence the body’s ability to turn fat into energy during exercise, its effects on exercise performance and recovery require more research.
Consuming yerba mate capsules an hour before exercise seems to consistently increase <a href="/outcomes/fat-oxidation/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Fat Oxidation&lt;/h6&gt;&lt;p&gt;Fat Oxidation is the percentage of caloric expenditure that is derived from fatty acids (the alternative being mostly from glucose); it is independent of actual metabolic rate.&lt;/p&gt;&lt;/div&gt;">fat oxidation</a> during submaximal (&lt;70% <a href="/outcomes/aerobic-exercise-metrics/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Aerobic Exercise Metrics&lt;/h6&gt;&lt;p&gt;Aerobic exercise refers to any activity that uses large muscle groups, is rhythmic in nature, can be maintained continuously for a prolonged period of time, and predominantly relies on aerobic metabolism. Supplements that improve fat oxidation, power output, maximal oxygen uptake (VO&lt;sub&gt;2&lt;/sub&gt;max), and endurance significantly can benefit aerobic performance.&lt;/p&gt;&lt;/div&gt;">VO2max</a>) exercise in active men and women.<a href="#ref-11" id="ref-link-11" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Alkhatib A, Atcheson R. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28809814" target="\_blank" rel="noopener noreferrer"&gt;Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise.
&lt;/a&gt;&lt;/p&gt;Nutrients (2017 Aug 15)&lt;/div&gt;'>[11]</a><a href="#ref-12" id="ref-link-12" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Areta JL, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/29117073" target="\_blank" rel="noopener noreferrer"&gt;Metabolic and Performance Effects of Yerba Mate on Well-trained Cyclists.
&lt;/a&gt;&lt;/p&gt;Med Sci Sports Exerc (2018-04)&lt;/div&gt;'>[12]</a><a href="#ref-13" id="ref-link-13" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Alkhatib A. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/25342955" target="\_blank" rel="noopener noreferrer"&gt;Yerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities
&lt;/a&gt;&lt;/p&gt;Nutr Metab (Lond) (2014 Sep 2)&lt;/div&gt;'>[13]</a> However, current research has reported little to no benefit on overall exercise performance. While one <a href="/glossary/randomized-controlled-trial/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Randomized controlled trial&lt;/h6&gt;&lt;p&gt;Randomized controlled trials (RCTs) are the gold standard for determining whether an intervention actually causes any effects. The use of randomization and control groups helps eliminate the effects of factors other than the treatment being studied.&lt;/p&gt;&lt;/div&gt;">randomized controlled trial</a> (RCT) in trained male cyclists reported minor increases in <a href="/conditions/aerobic-exercise-performance/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Aerobic Exercise Performance&lt;/h6&gt;&lt;p&gt;Aerobic exercise performance refers to an individual's ability to perform aerobic exercise, which is determined by physiological factors such as VO&lt;sub&gt;2&lt;/sub&gt;max, lactate threshold, and exercise efficiency.&lt;/p&gt;&lt;/div&gt;">performance</a> and <a href="/outcomes/power-output/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Power Output&lt;/h6&gt;&lt;p&gt;Your power output is the strength you can generate in the shortest amount of time. It is associated with type-II (i.e., fast-twitch) muscle fibers and the phosphagen system (which uses your creatine stores to regenerate ATP, the energy currency of your cells).&lt;/p&gt;&lt;/div&gt;">power output</a>,<a href="#ref-12" id="ref-link-12" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Areta JL, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/29117073" target="\_blank" rel="noopener noreferrer"&gt;Metabolic and Performance Effects of Yerba Mate on Well-trained Cyclists.
&lt;/a&gt;&lt;/p&gt;Med Sci Sports Exerc (2018-04)&lt;/div&gt;'>[12]</a> several other RCTs in active individuals failed to find any effect on <a href="/outcomes/rate-of-perceived-exertion/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Rate of Perceived Exertion&lt;/h6&gt;&lt;p&gt;RPE is a subjective measure of how hard it is to perform an exercise. A decrease in RPE may allow someone to push harder, objectively, leading to an increase in performance.&lt;/p&gt;&lt;/div&gt;">perceived exertion</a>, <a href="/conditions/muscle-strength/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Muscle Strength&lt;/h6&gt;&lt;p&gt;Muscle strength refers to the ability to produce force and is often measured using a &lt;em&gt;1-repetition maximum&lt;/em&gt; (1RM) test. Increases in maximum strength are best promoted by regularly lifting loads ≥ 80% of 1RM.&lt;/p&gt;&lt;/div&gt;">muscle strength</a>, or power output.<a href="#ref-11" id="ref-link-11" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Alkhatib A, Atcheson R. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28809814" target="\_blank" rel="noopener noreferrer"&gt;Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise.
&lt;/a&gt;&lt;/p&gt;Nutrients (2017 Aug 15)&lt;/div&gt;'>[11]</a><a href="#ref-33" id="ref-link-33" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Patrícia C B Lobo, Débora D da Silva, Gustavo D Pimentel. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/35807800" target="\_blank" rel="noopener noreferrer"&gt;Acute Supplementation of Yerba Mate Extract Did Not Change Muscle Strength in Physically Active Men Following the Strength Muscle Test: A Pilot Clinical Trial
&lt;/a&gt;&lt;/p&gt;Nutrients (2022 Jun 24)&lt;/div&gt;'>[33]</a><a href="#ref-34" id="ref-link-34" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Panza VP, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/26917157" target="\_blank" rel="noopener noreferrer"&gt;Effects of mate tea consumption on muscle strength and oxidative stress markers after eccentric exercise.
&lt;/a&gt;&lt;/p&gt;Br J Nutr (2016-Apr)&lt;/div&gt;'>[34]</a><a href="#ref-13" id="ref-link-13" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Alkhatib A. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/25342955" target="\_blank" rel="noopener noreferrer"&gt;Yerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities
&lt;/a&gt;&lt;/p&gt;Nutr Metab (Lond) (2014 Sep 2)&lt;/div&gt;'>[13]</a> The caffeine content of the yerba mate in all the studies was below what is generally considered an ergogenic dose.<a href="#ref-35" id="ref-link-35" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Nanci S Guest, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33388079" target="\_blank" rel="noopener noreferrer"&gt;International society of sports nutrition position stand: caffeine and exercise performance
&lt;/a&gt;&lt;/p&gt;J Int Soc Sports Nutr (2021 Jan 2)&lt;/div&gt;'>[35]</a> 
Interestingly, one study in men reported that yerba mate tea taken for a week before an exercise test enhanced strength recovery 24 hours after eccentric exercise (but not after 48 or 72 hours). This effect was proposed to be due to the antioxidant effect of yerba mate and was accompanied by increased plasma levels of <a href="/supplements/glutathione/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Glutathione&lt;/h6&gt;&lt;p&gt;Glutathione is an antioxidant used by every cell and tissue in the body. Although critical for a number of processes, it has limited use as dietary supplement due to rapid breakdown during oral ingestion. Its metabolite, L-cysteine, can increase glutathione in the body but consuming L-cysteine via glutathione is inefficient and costly.&lt;/p&gt;&lt;/div&gt;">glutathione</a> and <a href="/foods/polyphenols/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Polyphenols&lt;/h6&gt;&lt;p&gt;Polyphenols are compounds that are abundant in plants. They benefit many aspects of health, such as cardiovascular health, brain health, and eye health to name a few. &lt;/p&gt;&lt;/div&gt;">polyphenols</a> before and after exercise.<a href="#ref-34" id="ref-link-34" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Panza VP, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/26917157" target="\_blank" rel="noopener noreferrer"&gt;Effects of mate tea consumption on muscle strength and oxidative stress markers after eccentric exercise.
&lt;/a&gt;&lt;/p&gt;Br J Nutr (2016-Apr)&lt;/div&gt;'>[34]</a>

Is yerba mate beneficial for exercise?

Yerba mate tea is commonly used for its stimulant properties, similar to coffee or other teas. The amount of caffeine in yerba mate can vary greatly (11 to 57 grams of caffeine per 100 mL) depending on the type of leaves used and how the beverage is prepared.<a href="#ref-2" id="ref-link-2" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34835962" target="\_blank" rel="noopener noreferrer"&gt;Yerba Mate-A Long but Current History.
&lt;/a&gt;&lt;/p&gt;Nutrients (2021 Oct 21)&lt;/div&gt;'>[2]</a> <a href="/supplements/caffeine/faq/what-are-caffeines-main-benefits/">Caffeine can reduce drowsiness, increase alertness, and improve some aspects of cognition</a>,<a href="#ref-3" id="ref-link-3" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Irwin C, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31837359" target="\_blank" rel="noopener noreferrer"&gt;Effects of acute caffeine consumption following sleep loss on cognitive, physical, occupational and driving performance: A systematic review and meta-analysis.
&lt;/a&gt;&lt;/p&gt;Neurosci Biobehav Rev (2020-Jan)&lt;/div&gt;'>[3]</a> but research on yerba mate hasn’t specifically assessed these outcomes. 
Yerba mate is rich in antioxidant and anti-inflammatory compounds. Regular consumption has been reported to improve markers of <a href="/supplements/n-acetylcysteine/faq/what-is-oxidative-stress/">oxidative stress</a> — the most consistent finding being increased levels of <a href="/supplements/glutathione/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Glutathione&lt;/h6&gt;&lt;p&gt;Glutathione is an antioxidant used by every cell and tissue in the body. Although critical for a number of processes, it has limited use as dietary supplement due to rapid breakdown during oral ingestion. Its metabolite, L-cysteine, can increase glutathione in the body but consuming L-cysteine via glutathione is inefficient and costly.&lt;/p&gt;&lt;/div&gt;">glutathione</a> — in a variety of populations.<a href="#ref-4" id="ref-link-4" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Becker AM, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31482387" target="\_blank" rel="noopener noreferrer"&gt;Spray-Dried Yerba Mate Extract Capsules: Clinical Evaluation and Antioxidant Potential in Healthy Individuals.
&lt;/a&gt;&lt;/p&gt;Plant Foods Hum Nutr (2019 Dec)&lt;/div&gt;'>[4]</a><a href="#ref-5" id="ref-link-5" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Panza VP, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/29962254" target="\_blank" rel="noopener noreferrer"&gt;Effect 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.
&lt;/a&gt;&lt;/p&gt;Int J Food Sci Nutr (2019 Mar)&lt;/div&gt;'>[5]</a><a href="#ref-6" id="ref-link-6" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Brunna Cristina Bremer Boaventura, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22578980" target="\_blank" rel="noopener noreferrer"&gt;Association of mate tea (Ilex paraguariensis) intake and dietary intervention and effects on oxidative stress biomarkers of dyslipidemic subjects
&lt;/a&gt;&lt;/p&gt;Nutrition (2012 Jun)&lt;/div&gt;'>[6]</a><a href="#ref-7" id="ref-link-7" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ruth L T Matsumoto, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19219987" target="\_blank" rel="noopener noreferrer"&gt;Effects of mate tea (Ilex paraguariensis) ingestion on mRNA expression of antioxidant enzymes, lipid peroxidation, and total antioxidant status in healthy young women
&lt;/a&gt;&lt;/p&gt;J Agric Food Chem (2009 Mar 11)&lt;/div&gt;'>[7]</a><a href="#ref-8" id="ref-link-8" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Boaventura, B. et al. &lt;a href="https://doi.org/10.1016/j.jff.2013.03.001" target="\_blank" rel="noopener noreferrer"&gt;Antioxidant potential of mate tea (Ilex paraguariensis) in type 2 diabetic mellitus and pre-diabetic individuals
&lt;/a&gt;&lt;/p&gt;J Funct Foods (July 2013)&lt;/div&gt;'>[8]</a><a href="#ref-9" id="ref-link-9" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Arçari, D. et al. &lt;a href="https://doi.org/10.1016/j.jff.2011.04.001" target="\_blank" rel="noopener noreferrer"&gt;Effect of mate tea (Ilex paraguariensis) supplementation on oxidative stress biomarkers and LDL oxidisability in normo- and hyperlipidaemic humans
&lt;/a&gt;&lt;/p&gt;J Funct Foods (July 2011)&lt;/div&gt;'>[9]</a>
Yerba mate may positively affect <a href="/conditions/metabolic-health/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Metabolic Health&lt;/h6&gt;&lt;p&gt;Metabolic health is defined as having ideal levels of blood glucose (blood sugar), triglycerides, cholesterol, blood pressure, and waist circumference without the use of medications. Metabolic health can also include the ability to regulate inflammation in the body.&lt;/p&gt;&lt;/div&gt;">metabolic health</a>, including increased <a href="/outcomes/fat-oxidation/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Fat Oxidation&lt;/h6&gt;&lt;p&gt;Fat Oxidation is the percentage of caloric expenditure that is derived from fatty acids (the alternative being mostly from glucose); it is independent of actual metabolic rate.&lt;/p&gt;&lt;/div&gt;">fat oxidation</a> during exercise or at rest<a href="#ref-10" id="ref-link-10" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Martinet A, Hostettmann K, Schutz Y. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/10589441" target="\_blank" rel="noopener noreferrer"&gt;Thermogenic effects of commercially available plant preparations aimed at treating human obesity
&lt;/a&gt;&lt;/p&gt;Phytomedicine (1999 Oct)&lt;/div&gt;'>[10]</a><a href="#ref-11" id="ref-link-11" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Alkhatib A, Atcheson R. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28809814" target="\_blank" rel="noopener noreferrer"&gt;Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise.
&lt;/a&gt;&lt;/p&gt;Nutrients (2017 Aug 15)&lt;/div&gt;'>[11]</a><a href="#ref-12" id="ref-link-12" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Areta JL, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/29117073" target="\_blank" rel="noopener noreferrer"&gt;Metabolic and Performance Effects of Yerba Mate on Well-trained Cyclists.
&lt;/a&gt;&lt;/p&gt;Med Sci Sports Exerc (2018-04)&lt;/div&gt;'>[12]</a><a href="#ref-13" id="ref-link-13" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Alkhatib A. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/25342955" target="\_blank" rel="noopener noreferrer"&gt;Yerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities
&lt;/a&gt;&lt;/p&gt;Nutr Metab (Lond) (2014 Sep 2)&lt;/div&gt;'>[13]</a> and small (likely clinically insignificant) reductions in <a href="/outcomes/body-fat/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Body Fat&lt;/h6&gt;&lt;p&gt;Your fat mass is the total weight of the energy stored as fat in your body. You need some body fat (at least 10% of your weight if you’re female, 3% if you’re male), but too much can lead to inflammation, insulin resistance, cardiovascular diseases, etc.&lt;/p&gt;&lt;/div&gt;">body fat</a> in people with <a href="/conditions/overweight/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Overweight&lt;/h6&gt;&lt;p&gt;Overweight is characterized as having a &lt;em&gt;body mass index&lt;/em&gt; bmi|(BMI) of 25 to 29.9. Having overweight is associated with increased risk of conditions such as cardiovascular disease. However, this may not be the case in people with increased lean mass (e.g., athletes or weight lifters).&lt;/p&gt;&lt;/div&gt;">overweight</a> or <a href="/conditions/obesity/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Obesity&lt;/h6&gt;&lt;p&gt;Obesity is a condition of excessive body fat that increases the risk for other conditions such as diabetes and heart disease. Fat is how the body stores extra calories that were eaten but not used. Obesity treatment usually involves restricting the calories eaten or creating a negative calorie balance.&lt;/p&gt;&lt;/div&gt;">obesity</a>.<a href="#ref-14" id="ref-link-14" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Sun-Young Kim, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/26408319" target="\_blank" rel="noopener noreferrer"&gt;Anti-obesity effects of Yerba Mate (Ilex Paraguariensis): a randomized, double-blind, placebo-controlled clinical trial
&lt;/a&gt;&lt;/p&gt;BMC Complement Altern Med (2015 Sep 25)&lt;/div&gt;'>[14]</a><a href="#ref-15" id="ref-link-15" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Jung, J. et al. &lt;a href="https://doi.org/10.7570/kjo.2016.25.4.197/j.jff.2013.03.001" target="\_blank" rel="noopener noreferrer"&gt;The Effect of Maté Extract on Body Weight and Fat Reduction in Obese Women: A Randomized Placebo-controlled Clinical Trial
&lt;/a&gt;&lt;/p&gt;Korean J Obes (December 2016)&lt;/div&gt;'>[15]</a><a href="#ref-16" id="ref-link-16" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kim, H. et al. &lt;a href="https://doi.org/10.1016/j.jff.2011.12.005" target="\_blank" rel="noopener noreferrer"&gt;Effect of green mate in overweight volunteers: A randomized placebo-controlled human study
&lt;/a&gt;&lt;/p&gt;J Funct Foods (January 2012)&lt;/div&gt;'>[16]</a> Some research has also reported decreases in <a href="/outcomes/ldl-c/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Low-density lipoprotein (LDL)&lt;/h6&gt;&lt;p&gt;LDL carries cholesterol from the liver to other parts of the body. Because higher levels of LDL cholesterol (LDL-C) tend to increase the risk of cardiovascular disease (CVD), LDL-C is often called the “bad cholesterol” (as opposed to HDL-C) — but the reality is more complex.&lt;/p&gt;&lt;/div&gt;">LDL</a> cholesterol in people with <a href="/conditions/dyslipidemia/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Dyslipidemia&lt;/h6&gt;&lt;p&gt;Dyslipidemia is an imbalance in blood lipids in the body including cholesterol and triglycerides. Poor diet, tobacco use, and genetic factors can all contribute to dyslipidemia.&lt;/p&gt;&lt;/div&gt;">dyslipidemia</a><a href="#ref-17" id="ref-link-17" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Yu S, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/25562195" target="\_blank" rel="noopener noreferrer"&gt;Yerba mate (Ilex paraguariensis) improves microcirculation of volunteers with high blood viscosity: a randomized, double-blind, placebo-controlled trial.
&lt;/a&gt;&lt;/p&gt;Exp Gerontol (2015 Feb)&lt;/div&gt;'>[17]</a><a href="#ref-6" id="ref-link-6" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Brunna Cristina Bremer Boaventura, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22578980" target="\_blank" rel="noopener noreferrer"&gt;Association of mate tea (Ilex paraguariensis) intake and dietary intervention and effects on oxidative stress biomarkers of dyslipidemic subjects
&lt;/a&gt;&lt;/p&gt;Nutrition (2012 Jun)&lt;/div&gt;'>[6]</a><a href="#ref-18" id="ref-link-18" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;de Morais EC, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19694438" target="\_blank" rel="noopener noreferrer"&gt;Consumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapy
&lt;/a&gt;&lt;/p&gt;J Agric Food Chem (2009 Sep 23)&lt;/div&gt;'>[18]</a> and reductions in <a href="/outcomes/hba1c/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;HbA1c&lt;/h6&gt;&lt;p&gt;HbA1c (glycated hemoglobin) is a biomarker of glucose metabolism — it reflects glucose levels over months. Higher HbA1c is associated with more disease progression and comorbidities in states of insulin resistance or diabetes.&lt;/p&gt;&lt;/div&gt;">HbA1c</a> and <a href="/outcomes/blood-glucose/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Blood glucose&lt;/h6&gt;&lt;p&gt;How much glucose, or blood sugar, is floating around in your blood. Fasting blood glucose is measured when your stomach is empty (usually before breakfast), whereas postprandial blood glucose is checked after a meal. Both are used as indicators of diabetes risk.&lt;/p&gt;&lt;/div&gt;">blood glucose</a> in people with <a href="/conditions/type-2-diabetes/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Type 2 Diabetes&lt;/h6&gt;&lt;p&gt;Type 2 diabetes (T2D) is a disease in which blood glucose levels are too high. It is characterized by insulin resistance in muscle, fat, and pancreas cells and an inability of the pancreas to manufacture enough insulin to control blood glucose levels. T2D is strongly associated with excess body fat, and weight loss induced by lifestyle changes is extremely effective for treating T2D.&lt;/p&gt;&lt;/div&gt;">type 2 diabetes</a>;<a href="#ref-19" id="ref-link-19" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Klein GA, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22081618" target="\_blank" rel="noopener noreferrer"&gt;Mate tea (Ilex paraguariensis) improves glycemic and lipid profiles of type 2 diabetes and pre-diabetes individuals: a pilot study
&lt;/a&gt;&lt;/p&gt;J Am Coll Nutr (2011 Oct)&lt;/div&gt;'>[19]</a><a href="#ref-8" id="ref-link-8" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Boaventura, B. et al. &lt;a href="https://doi.org/10.1016/j.jff.2013.03.001" target="\_blank" rel="noopener noreferrer"&gt;Antioxidant potential of mate tea (Ilex paraguariensis) in type 2 diabetic mellitus and pre-diabetic individuals
&lt;/a&gt;&lt;/p&gt;J Funct Foods (July 2013)&lt;/div&gt;'>[8]</a> however, this research should be considered preliminary. While appetite suppression has been reported occasionally,<a href="#ref-11" id="ref-link-11" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Alkhatib A, Atcheson R. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28809814" target="\_blank" rel="noopener noreferrer"&gt;Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise.
&lt;/a&gt;&lt;/p&gt;Nutrients (2017 Aug 15)&lt;/div&gt;'>[11]</a><a href="#ref-7" id="ref-link-7" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ruth L T Matsumoto, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19219987" target="\_blank" rel="noopener noreferrer"&gt;Effects of mate tea (Ilex paraguariensis) ingestion on mRNA expression of antioxidant enzymes, lipid peroxidation, and total antioxidant status in healthy young women
&lt;/a&gt;&lt;/p&gt;J Agric Food Chem (2009 Mar 11)&lt;/div&gt;'>[7]</a> this is not consistently found.<a href="#ref-6" id="ref-link-6" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Brunna Cristina Bremer Boaventura, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22578980" target="\_blank" rel="noopener noreferrer"&gt;Association of mate tea (Ilex paraguariensis) intake and dietary intervention and effects on oxidative stress biomarkers of dyslipidemic subjects
&lt;/a&gt;&lt;/p&gt;Nutrition (2012 Jun)&lt;/div&gt;'>[6]</a><a href="#ref-19" id="ref-link-19" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Klein GA, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22081618" target="\_blank" rel="noopener noreferrer"&gt;Mate tea (Ilex paraguariensis) improves glycemic and lipid profiles of type 2 diabetes and pre-diabetes individuals: a pilot study
&lt;/a&gt;&lt;/p&gt;J Am Coll Nutr (2011 Oct)&lt;/div&gt;'>[19]</a>

What are yerba mate’s main benefits?

Despite widespread consumption of yerba mate (particularly in South America), clinical research examining its health effects remains limited, and the overall evidence base is weak. Many studies could be prone to bias due to the lack of a <a href="/glossary/control/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Control&lt;/h6&gt;&lt;p&gt;A control provides a comparator that allows determination of the safety and effectiveness of a treatment. For example, a control group is a group of study participants that does not receive the experimental treatment. Instead, participants in the control group may receive a standard treatment, a glossary:placebo, or nothing, while keeping all other aspects of the study the same for the control group as for the group receiving the experimental treatment.&lt;/p&gt;&lt;/div&gt;">control</a> group, small sample sizes, being industry-funded, and being of poor methodological quality in general.
Consumption of yerba mate tea is associated with an increased risk of cancers of the upper digestive tract (i.e., the mouth, esophagus, larynx, and pharynx), most notably when consuming more than one liter (about 4 cups) of yerba mate daily.<a href="#ref-20" id="ref-link-20" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Mello FW, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/29909900" target="\_blank" rel="noopener noreferrer"&gt;Maté consumption association with upper aerodigestive tract cancers: A systematic review and meta-analysis.
&lt;/a&gt;&lt;/p&gt;Oral Oncol (2018 Jul)&lt;/div&gt;'>[20]</a><a href="#ref-21" id="ref-link-21" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Dasanayake AP, Silverman AJ, Warnakulasuriya S. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/20036605" target="\_blank" rel="noopener noreferrer"&gt;Maté drinking and oral and oro-pharyngeal cancer: a systematic review and meta-analysis.
&lt;/a&gt;&lt;/p&gt;Oral Oncol (2010 Feb)&lt;/div&gt;'>[21]</a> Associations between yerba mate consumption and bladder and lung cancers have also been reported.<a href="#ref-22" id="ref-link-22" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;De Stefani E, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/8827355" target="\_blank" rel="noopener noreferrer"&gt;Mate drinking and risk of lung cancer in males: a case-control study from Uruguay.
&lt;/a&gt;&lt;/p&gt;Cancer Epidemiol Biomarkers Prev (1996 Jul)&lt;/div&gt;'>[22]</a><a href="#ref-23" id="ref-link-23" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;De Stefani E, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/17394632" target="\_blank" rel="noopener noreferrer"&gt;Non-alcoholic beverages and risk of bladder cancer in Uruguay.
&lt;/a&gt;&lt;/p&gt;BMC Cancer (2007 Mar 29)&lt;/div&gt;'>[23]</a> This could be due to the presence of carcinogenic compounds (e.g., polycyclic aromatic hydrocarbons) produced during the processing of yerba mate leaves, as well as the thermal damage caused to the upper digestive tract when consuming yerba mate hot.<a href="#ref-20" id="ref-link-20" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Mello FW, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/29909900" target="\_blank" rel="noopener noreferrer"&gt;Maté consumption association with upper aerodigestive tract cancers: A systematic review and meta-analysis.
&lt;/a&gt;&lt;/p&gt;Oral Oncol (2018 Jul)&lt;/div&gt;'>[20]</a><a href="#ref-24" id="ref-link-24" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Lubin JH, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/24130226" target="\_blank" rel="noopener noreferrer"&gt;Maté drinking and esophageal squamous cell carcinoma in South America: pooled results from two large multicenter case-control studies.
&lt;/a&gt;&lt;/p&gt;Cancer Epidemiol Biomarkers Prev (2014 Jan)&lt;/div&gt;'>[24]</a>
In general, yerba mate is usually tolerated well. Side effects are uncommon, but nausea, <a href="/conditions/insomnia/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Insomnia&lt;/h6&gt;&lt;p&gt;Insomnia is a common sleep condition which involves trouble falling asleep, staying asleep, or both. The resulting insufficient or poor-quality sleep can lead to worsened quality of life and functional impairments.&lt;/p&gt;&lt;/div&gt;">insomnia</a>, and irritation of the lining of the mouth or stomach have been reported.<a href="#ref-18" id="ref-link-18" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;de Morais EC, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19694438" target="\_blank" rel="noopener noreferrer"&gt;Consumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapy
&lt;/a&gt;&lt;/p&gt;J Agric Food Chem (2009 Sep 23)&lt;/div&gt;'>[18]</a>

What are yerba mate’s main drawbacks?

Yerba mate contains an abundance of bioactive compounds that could act both independently and synergistically to produce various biological effects. However, most mechanisms are theoretical, and more research is needed to better understand how yerba mate works. 
Yerba mate's stimulant properties are mostly attributed to its <a href="/supplements/caffeine/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Caffeine&lt;/h6&gt;&lt;p&gt;Caffeine is a central nervous system stimulant that can improve sports performance and aspects of cognitive function. Caffeine or caffeine-containing beverages are often taken to help restore alertness and wakefulness or to reduce drowsiness. Despite its side effects, caffeine is safe for most people, and caffeine-containing beverages like tea and coffee are socially acceptable and widely used.&lt;/p&gt;&lt;/div&gt;">caffeine</a> content. On average, the content of caffeine in yerba mate is less than coffee, but it can be similar depending on brewing conditions.<a href="#ref-2" id="ref-link-2" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34835962" target="\_blank" rel="noopener noreferrer"&gt;Yerba Mate-A Long but Current History.
&lt;/a&gt;&lt;/p&gt;Nutrients (2021 Oct 21)&lt;/div&gt;'>[2]</a><a href="#ref-25" id="ref-link-25" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Riachi, L. et al. &lt;a href="https://doi.org/10.1016/j.jff.2017.09.020" target="\_blank" rel="noopener noreferrer"&gt;Yerba mate: An overview of physiological effects in humans
&lt;/a&gt;&lt;/p&gt;J Funct Foods (November 2017)&lt;/div&gt;'>[25]</a>
The xanthines in yerba mate (e.g., caffeine, theophylline, and theobromine) are also suggested to be responsible for increasing <a href="/outcomes/fat-oxidation/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Fat Oxidation&lt;/h6&gt;&lt;p&gt;Fat Oxidation is the percentage of caloric expenditure that is derived from fatty acids (the alternative being mostly from glucose); it is independent of actual metabolic rate.&lt;/p&gt;&lt;/div&gt;">fat oxidation</a> and <a href="/outcomes/thermogenesis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Thermogenesis&lt;/h6&gt;&lt;p&gt;Thermogenesis is the production of heat. In humans, muscle and certain fat cells are chiefly responsible for thermogenesis. Types of thermogenesis include &lt;em&gt;exercise-associated&lt;/em&gt; (EAT), &lt;em&gt;nonexercise activity&lt;/em&gt; (NEAT), and &lt;em&gt;diet-induced&lt;/em&gt; (DIT), alongside shivering and nonshivering thermogenesis.&lt;/p&gt;&lt;/div&gt;">thermogenesis</a>.<a href="#ref-26" id="ref-link-26" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kang YR, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22474471" target="\_blank" rel="noopener noreferrer"&gt;Anti-obesity and anti-diabetic effects of Yerba Mate (Ilex paraguariensis) in C57BL/6J mice fed a high-fat diet.
&lt;/a&gt;&lt;/p&gt;Lab Anim Res (2012-Mar)&lt;/div&gt;'>[26]</a> This, combined with the regulation of genes involved in adipogenesis (the synthesis of new fat cells) and the increased production of <a href="/outcomes/glp-1/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Glucagon-like peptide 1 (GLP-1)&lt;/h6&gt;&lt;p&gt;GLP-1 is a peptide hormone produced in the gut after a meal. It stimulates insulin secretion, helps maintain blood glucose homeostasis, and promotes satiety.&lt;/p&gt;&lt;/div&gt;">glucagon-like peptide 1</a> (GLP-1), could contribute to the proposed antiobesity effect of yerba mate.<a href="#ref-27" id="ref-link-27" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Arçari DP, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/23790851" target="\_blank" rel="noopener noreferrer"&gt;The in vitro and in vivo effects of yerba mate (Ilex paraguariensis) extract on adipogenesis.
&lt;/a&gt;&lt;/p&gt;Food Chem (2013 Nov 15)&lt;/div&gt;'>[27]</a><a href="#ref-28" id="ref-link-28" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Hussein GM, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22130241" target="\_blank" rel="noopener noreferrer"&gt;Mate tea (Ilex paraguariensis) promotes satiety and body weight lowering in mice: involvement of glucagon-like peptide-1.
&lt;/a&gt;&lt;/p&gt;Biol Pharm Bull (2011)&lt;/div&gt;'>[28]</a> Despite this, clinical trials have generally reported negligible weight loss effects.<a href="#ref-14" id="ref-link-14" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Sun-Young Kim, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/26408319" target="\_blank" rel="noopener noreferrer"&gt;Anti-obesity effects of Yerba Mate (Ilex Paraguariensis): a randomized, double-blind, placebo-controlled clinical trial
&lt;/a&gt;&lt;/p&gt;BMC Complement Altern Med (2015 Sep 25)&lt;/div&gt;'>[14]</a><a href="#ref-15" id="ref-link-15" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Jung, J. et al. &lt;a href="https://doi.org/10.7570/kjo.2016.25.4.197/j.jff.2013.03.001" target="\_blank" rel="noopener noreferrer"&gt;The Effect of Maté Extract on Body Weight and Fat Reduction in Obese Women: A Randomized Placebo-controlled Clinical Trial
&lt;/a&gt;&lt;/p&gt;Korean J Obes (December 2016)&lt;/div&gt;'>[15]</a><a href="#ref-16" id="ref-link-16" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kim, H. et al. &lt;a href="https://doi.org/10.1016/j.jff.2011.12.005" target="\_blank" rel="noopener noreferrer"&gt;Effect of green mate in overweight volunteers: A randomized placebo-controlled human study
&lt;/a&gt;&lt;/p&gt;J Funct Foods (January 2012)&lt;/div&gt;'>[16]</a> 
Yerba mate is rich in polyphenols, such as <a href="/supplements/chlorogenic-acid/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Chlorogenic Acid&lt;/h6&gt;&lt;p&gt;Chlorogenic acid is found in coffee mostly and a lot of plant compounds; it holds promise in many aspects of health and cognition similar to bioflavonoids and shares some effects similar to caffeine but less potent. May decrease the absorption of dietary carbohydrate.&lt;/p&gt;&lt;/div&gt;">chlorogenic acid</a> and caffeic acid, that have antioxidant activity and may help protect the body from <a href="/supplements/n-acetylcysteine/faq/what-is-oxidative-stress/">oxidative stress</a>. These compounds can directly scavenge free radicals while also enhancing the body’s own antioxidant defense mechanisms.<a href="#ref-25" id="ref-link-25" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Riachi, L. et al. &lt;a href="https://doi.org/10.1016/j.jff.2017.09.020" target="\_blank" rel="noopener noreferrer"&gt;Yerba mate: An overview of physiological effects in humans
&lt;/a&gt;&lt;/p&gt;J Funct Foods (November 2017)&lt;/div&gt;'>[25]</a>
The lipid-lowering effects of yerba mate have been proposed to be due to the reduced absorption of fats<a href="#ref-29" id="ref-link-29" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Martins F, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19543216" target="\_blank" rel="noopener noreferrer"&gt;Maté tea inhibits in vitro pancreatic lipase activity and has hypolipidemic effect on high-fat diet-induced obese mice.
&lt;/a&gt;&lt;/p&gt;Obesity (Silver Spring) (2010 Jan)&lt;/div&gt;'>[29]</a> and the regulation of lipid metabolism.<a href="#ref-1" id="ref-link-1" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;José MFB, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36647770" target="\_blank" rel="noopener noreferrer"&gt;Physiological effects of yerba maté (Ilex paraguariensis): a systematic review.
&lt;/a&gt;&lt;/p&gt;Nutr Rev (2023 Aug 10)&lt;/div&gt;'>[1]</a> Theoretically, yerba mate might also reduce glucose absorption<a href="#ref-30" id="ref-link-30" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Oliveira DM, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/18942839" target="\_blank" rel="noopener noreferrer"&gt;Yerba Maté (Ilex paraguariensis) aqueous extract decreases intestinal SGLT1 gene expression but does not affect other biochemical parameters in alloxan-diabetic Wistar rats.
&lt;/a&gt;&lt;/p&gt;J Agric Food Chem (2008 Nov 26)&lt;/div&gt;'>[30]</a> and enhance glucose uptake by cells in the body, providing a blood-glucose-lowering effect.<a href="#ref-31" id="ref-link-31" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ong KW, Hsu A, Tan BK. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22412912" target="\_blank" rel="noopener noreferrer"&gt;Chlorogenic acid stimulates glucose transport in skeletal muscle via AMPK activation: a contributor to the beneficial effects of coffee on diabetes.
&lt;/a&gt;&lt;/p&gt;PLoS One (2012)&lt;/div&gt;'>[31]</a><a href="#ref-32" id="ref-link-32" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Huang DW, Shen SC, Wu JS. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19685889" target="\_blank" rel="noopener noreferrer"&gt;Effects of caffeic acid and cinnamic acid on glucose uptake in insulin-resistant mouse hepatocytes.
&lt;/a&gt;&lt;/p&gt;J Agric Food Chem (2009 Sep 9)&lt;/div&gt;'>[32]</a> Increased levels of GLP-1 may further support blood glucose regulation.<a href="#ref-28" id="ref-link-28" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Hussein GM, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22130241" target="\_blank" rel="noopener noreferrer"&gt;Mate tea (Ilex paraguariensis) promotes satiety and body weight lowering in mice: involvement of glucagon-like peptide-1.
&lt;/a&gt;&lt;/p&gt;Biol Pharm Bull (2011)&lt;/div&gt;'>[28]</a>

How does yerba mate work?

Yerba Mate

Energy & Fatigue

Physiological effects of yerba maté (Ilex paraguariensis): a systematic review.

Yerba Mate-A Long but Current History.

Effects of acute caffeine consumption following sleep loss on cognitive, physical, occupational and driving performance: A systematic review and meta-analysis.

Spray-Dried Yerba Mate Extract Capsules: Clinical Evaluation and Antioxidant Potential in Healthy Individuals.

Effect 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.

Association of mate tea (Ilex paraguariensis) intake and dietary intervention and effects on oxidative stress biomarkers of dyslipidemic subjects

Effects of mate tea (Ilex paraguariensis) ingestion on mRNA expression of antioxidant enzymes, lipid peroxidation, and total antioxidant status in healthy young women

Antioxidant potential of mate tea (Ilex paraguariensis) in type 2 diabetic mellitus and pre-diabetic individuals

Effect of mate tea (Ilex paraguariensis) supplementation on oxidative stress biomarkers and LDL oxidisability in normo- and hyperlipidaemic humans

Thermogenic effects of commercially available plant preparations aimed at treating human obesity

Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise.

Metabolic and Performance Effects of Yerba Mate on Well-trained Cyclists.

Yerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities

Anti-obesity effects of Yerba Mate (Ilex Paraguariensis): a randomized, double-blind, placebo-controlled clinical trial

The Effect of Maté Extract on Body Weight and Fat Reduction in Obese Women: A Randomized Placebo-controlled Clinical Trial

Effect of green mate in overweight volunteers: A randomized placebo-controlled human study

Yerba mate (Ilex paraguariensis) improves microcirculation of volunteers with high blood viscosity: a randomized, double-blind, placebo-controlled trial.

Consumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapy

Mate tea (Ilex paraguariensis) improves glycemic and lipid profiles of type 2 diabetes and pre-diabetes individuals: a pilot study

Maté consumption association with upper aerodigestive tract cancers: A systematic review and meta-analysis.

Maté drinking and oral and oro-pharyngeal cancer: a systematic review and meta-analysis.

Mate drinking and risk of lung cancer in males: a case-control study from Uruguay.

Non-alcoholic beverages and risk of bladder cancer in Uruguay.

Maté drinking and esophageal squamous cell carcinoma in South America: pooled results from two large multicenter case-control studies.

Yerba mate: An overview of physiological effects in humans

Anti-obesity and anti-diabetic effects of Yerba Mate (Ilex paraguariensis) in C57BL/6J mice fed a high-fat diet.

The in vitro and in vivo effects of yerba mate (Ilex paraguariensis) extract on adipogenesis.

Mate tea (Ilex paraguariensis) promotes satiety and body weight lowering in mice: involvement of glucagon-like peptide-1.

Maté tea inhibits in vitro pancreatic lipase activity and has hypolipidemic effect on high-fat diet-induced obese mice.

Yerba Maté (Ilex paraguariensis) aqueous extract decreases intestinal SGLT1 gene expression but does not affect other biochemical parameters in alloxan-diabetic Wistar rats.

Chlorogenic acid stimulates glucose transport in skeletal muscle via AMPK activation: a contributor to the beneficial effects of coffee on diabetes.

Effects of caffeic acid and cinnamic acid on glucose uptake in insulin-resistant mouse hepatocytes.

Acute Supplementation of Yerba Mate Extract Did Not Change Muscle Strength in Physically Active Men Following the Strength Muscle Test: A Pilot Clinical Trial

Effects of mate tea consumption on muscle strength and oxidative stress markers after eccentric exercise.

International society of sports nutrition position stand: caffeine and exercise performance

Health properties of Yerba Mate.

Thomas Solomon

Conni Covington

Katie Jantz

High Cholesterol

Low-density lipoprotein (LDL)

Anti-Oxidant Enzyme Profile

Blood glucose

HbA1c

Oxidative Stress Biomarkers

Dyslipidemia

Apolipoprotein B

High-density lipoprotein (HDL)

Total cholesterol

Weight Loss & Maintenance

Fat Oxidation

Blood Lactate (Exercise)

Blood Pressure

Metabolic Rate

Oxygen Uptake

Healthy Aging

Menopause

Bone Mineral Density

Obesity

Triglycerides

Type 2 Diabetes

Bone Health

General Cancer Care And Prevention

Esophageal Cancer Risk

Head And Neck Cancer

Laryngeal cancer risk

Oral cancer risk

Pharyngeal cancer risk

Metabolic Health

Overweight

Esophageal Cancer

Drinking of maté and the risk of cancers of the upper aerodigestive tract in Latin America: a case-control study

Yerba Mate (Ilex paraguariensis) consumption is associated with higher bone mineral density in postmenopausal women

Efficacy of Ilex paraguariensis versus Placebo on Lipid Profile in Randomized Clinical Trial: A Systematic Review and Meta-analysis

Yerba mate has been consumed in South America for hundreds of years, and the Indigenous Guarani peoples of Paraguay are considered the original discoverers of yerba mate. The plant was chewed on or brewed to prepare decoctions that were used primarily for their stimulant effects. Other traditional uses included the treatment of liver disease, <a href="/conditions/arthritis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Arthritis&lt;/h6&gt;&lt;p&gt;Arthritis refers to inflammation of one or more joints (i.e., the place where two bones meet). There are several different types of arthritis, but common symptoms include joint pain and stiffness and reduced range of motion.&lt;/p&gt;&lt;/div&gt;">arthritis</a> and other inflammatory conditions, digestive disorders, and heart disease and to slow aging and suppress appetite.[reference|url=https://pubmed.ncbi.nlm.nih.gov/19694438|title=Consumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapy|published=2009 Sep 23|authors=de Morais EC, Stefanuto A, Klein GA, Boaventura BC, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva EL|journal=J Agric Food Chem|] In the 16th century, Jesuit missionaries came to South America and began to cultivate and trade yerba mate, which contributed to the expansion of yerba mate consumption in other regions.[reference|url=https://pubmed.ncbi.nlm.nih.gov/34835962|title=Yerba Mate-A Long but Current History.|published=2021 Oct 21|authors=Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J|journal=Nutrients|]
In South American cultures, yerba mate is often prepared in a vessel called a gourd to which dried or roasted leaves and stems are added and hot (not boiling) or cold water is poured in to fill the vessel. The gourd may be refilled multiple times until the leaves are fully extracted, and filtered straws called bombilla are used to drink the yerba mate, helping to avoid drinking the plant material.[reference|url=https://pubmed.ncbi.nlm.nih.gov/32588612|title=Health properties of Yerba Mate.|published=2020-Jun-19|authors=Lutomski P, Goździewska M, Florek-Łuszczki M|journal=Ann Agric Environ Med|] How yerba mate is prepared can vary between cultures. Chimarrão is prepared using dried green leaves and hot water. Tererê is also prepared using dried green leaves but with cold water. Mate tea is usually prepared with roasted leaves and either hot or cold water.[reference|url=https://pubmed.ncbi.nlm.nih.gov/34835962|title=Yerba Mate-A Long but Current History.|published=2021 Oct 21|authors=Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J|journal=Nutrients|][reference|url=https://pubmed.ncbi.nlm.nih.gov/19694438|title=Consumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapy|published=2009 Sep 23|authors=de Morais EC, Stefanuto A, Klein GA, Boaventura BC, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva EL|journal=J Agric Food Chem|]

Yerba mate is an herbal product derived from the leaves of the Ilex paraguariensis tree. Argentina, Brazil, Paraguay, and Uruguay are the largest producers and consumers of yerba mate, but consumption around the globe is increasing.[reference|url=https://pubmed.ncbi.nlm.nih.gov/36647770|title=Physiological effects of yerba maté (Ilex paraguariensis): a systematic review.|published=2023 Aug 10|authors=José MFB, Machado RP, Araujo PAB, Speretta GF|journal=Nutr Rev|] Yerba mate is generally consumed as a tea and is rich in many biologically active compounds with varying health-promoting properties. These include <a href="/supplements/caffeine/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Caffeine&lt;/h6&gt;&lt;p&gt;Caffeine is a central nervous system stimulant that can improve sports performance and aspects of cognitive function. Caffeine or caffeine-containing beverages are often taken to help restore alertness and wakefulness or to reduce drowsiness. Despite its side effects, caffeine is safe for most people, and caffeine-containing beverages like tea and coffee are socially acceptable and widely used.&lt;/p&gt;&lt;/div&gt;">caffeine</a>, theobromine, <a href="/supplements/chlorogenic-acid/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Chlorogenic Acid&lt;/h6&gt;&lt;p&gt;Chlorogenic acid is found in coffee mostly and a lot of plant compounds; it holds promise in many aspects of health and cognition similar to bioflavonoids and shares some effects similar to caffeine but less potent. May decrease the absorption of dietary carbohydrate.&lt;/p&gt;&lt;/div&gt;">chlorogenic acid</a>, and various other flavonoids, xanthines, cinnamic acids, saponins, vitamins (e.g., <a href="/supplements/vitamin-c/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Vitamin C&lt;/h6&gt;&lt;p&gt;Vitamin C, or ascorbic acid, is an essential vitamin and a very popular supplement due to its antioxidant properties, safety profile, and low price. Many people supplement with vitamin C because it is believed to reduce symptoms of the common cold.&lt;/p&gt;&lt;/div&gt;">vitamin C</a>, <a href="/supplements/vitamin-b1/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Thiamine (Vitamin B1)&lt;/h6&gt;&lt;p&gt;Thiamine (Vitamin B1) is an essential vitamin involved heavily in glucose production. While not a common deficiency in an otherwise healthy diet and limited benefits when taken by a healthy subject, instances of high blood glucose and/or alcoholism can increase the need for this vitamin drastically.&lt;/p&gt;&lt;/div&gt;">thiamine</a>, <a href="/supplements/vitamin-b6/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Pyridoxine (Vitamin B6)&lt;/h6&gt;&lt;p&gt;Vitamin B6 is a water-soluble vitamin that is essential for health. After ingestion, it is converted into a coenzyme that supports the function of numerous enzymes in the body important for brain and cognitive development, immune function, and metabolic processes. Although deficiencies are rare, people on specific medications or with distinct medical conditions may require supplementation.&lt;/p&gt;&lt;/div&gt;">pyridoxine</a>, <a href="/supplements/vitamin-b2/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Riboflavin (Vitamin B2)&lt;/h6&gt;&lt;p&gt;Riboflavin is an essential vitamin that is required for some enzymes in the body to act normally. Supplementation of riboflavin is not outright required with a good diet, but may serve some benefits for cardiovascular health in genetically susceptible people.&lt;/p&gt;&lt;/div&gt;">riboflavin</a>) and minerals (e.g., <a href="/supplements/potassium/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Potassium&lt;/h6&gt;&lt;p&gt;Potassium is essential for normal bodily function. It is obtained in the diet and found in several foods. Potassium-containing drugs are sometimes used to treat certain conditions. Potassium salts (e.g. potassium chloride) are used in reduced-sodium added-potassium salt substitute interventions and in sodium restriction diets to help treat high blood pressure.&lt;/p&gt;&lt;/div&gt;">potassium</a>, <a href="/supplements/calcium/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Calcium&lt;/h6&gt;&lt;p&gt;Calcium is a dietary macromineral found in high amounts in dairy products, and to a lesser extent in vegetables. Used primarily to support bone health, calcium also has a role in maternal and cardiovascular health.&lt;/p&gt;&lt;/div&gt;">calcium</a>, <a href="/supplements/magnesium/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Magnesium&lt;/h6&gt;&lt;p&gt;Magnesium is an essential dietary mineral that is involved in energy production, nervous system function, blood pressure regulation, and blood glucose control. A lack of magnesium in the diet — which is common in modern societies — is associated with an increased risk of diabetes, cardiovascular disease, and other health conditions.&lt;/p&gt;&lt;/div&gt;">magnesium</a>).[reference|url=https://pubmed.ncbi.nlm.nih.gov/34835962|title=Yerba Mate-A Long but Current History.|published=2021 Oct 21|authors=Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J|journal=Nutrients|][reference|url=https://pubmed.ncbi.nlm.nih.gov/36647770|title=Physiological effects of yerba maté (Ilex paraguariensis): a systematic review.|published=2023 Aug 10|authors=José MFB, Machado RP, Araujo PAB, Speretta GF|journal=Nutr Rev|]

Yerba mate’s unique blend of bioactive compounds, like antioxidants and <a href="/supplements/caffeine/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Caffeine&lt;/h6&gt;&lt;p&gt;Caffeine is a central nervous system stimulant that can improve sports performance and aspects of cognitive function. Caffeine or caffeine-containing beverages are often taken to help restore alertness and wakefulness or to reduce drowsiness. Despite its side effects, caffeine is safe for most people, and caffeine-containing beverages like tea and coffee are socially acceptable and widely used.&lt;/p&gt;&lt;/div&gt;">caffeine</a>, have made it a candidate as a potential <a href="/glossary/ergogenic/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Ergogenic&lt;/h6&gt;&lt;p&gt;An ergogenic is any training technique, mechanical device, nutritional ingredient, dietary practice, or supplement that improves physical performance or enhances training adaptations.&lt;/p&gt;&lt;/div&gt;">ergogenic</a> aid. While yerba mate seems to influence the body’s ability to turn fat into energy during exercise, its effects on exercise performance and recovery require more research.
Consuming yerba mate capsules an hour before exercise seems to consistently increase <a href="/outcomes/fat-oxidation/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Fat Oxidation&lt;/h6&gt;&lt;p&gt;Fat Oxidation is the percentage of caloric expenditure that is derived from fatty acids (the alternative being mostly from glucose); it is independent of actual metabolic rate.&lt;/p&gt;&lt;/div&gt;">fat oxidation</a> during submaximal (&lt;70% <a href="/outcomes/aerobic-exercise-metrics/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Aerobic Exercise Metrics&lt;/h6&gt;&lt;p&gt;Aerobic exercise refers to any activity that uses large muscle groups, is rhythmic in nature, can be maintained continuously for a prolonged period of time, and predominantly relies on aerobic metabolism. Supplements that improve fat oxidation, power output, maximal oxygen uptake (VO&lt;sub&gt;2&lt;/sub&gt;max), and endurance significantly can benefit aerobic performance.&lt;/p&gt;&lt;/div&gt;">VO2max</a>) exercise in active men and women.[reference|url=https://pubmed.ncbi.nlm.nih.gov/28809814|title=Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise.|published=2017 Aug 15|authors=Alkhatib A, Atcheson R|journal=Nutrients|][reference|url=https://pubmed.ncbi.nlm.nih.gov/29117073|title=Metabolic and Performance Effects of Yerba Mate on Well-trained Cyclists.|published=2018-04|authors=Areta JL, Austarheim I, Wangensteen H, Capelli C|journal=Med Sci Sports Exerc|][reference|url=https://pubmed.ncbi.nlm.nih.gov/25342955|title=Yerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities|published=2014 Sep 2|authors=Alkhatib A|journal=Nutr Metab (Lond)|] However, current research has reported little to no benefit on overall exercise performance. While one <a href="/glossary/randomized-controlled-trial/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Randomized controlled trial&lt;/h6&gt;&lt;p&gt;Randomized controlled trials (RCTs) are the gold standard for determining whether an intervention actually causes any effects. The use of randomization and control groups helps eliminate the effects of factors other than the treatment being studied.&lt;/p&gt;&lt;/div&gt;">randomized controlled trial</a> (RCT) in trained male cyclists reported minor increases in <a href="/conditions/aerobic-exercise-performance/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Aerobic Exercise Performance&lt;/h6&gt;&lt;p&gt;Aerobic exercise performance refers to an individual's ability to perform aerobic exercise, which is determined by physiological factors such as VO&lt;sub&gt;2&lt;/sub&gt;max, lactate threshold, and exercise efficiency.&lt;/p&gt;&lt;/div&gt;">performance</a> and <a href="/outcomes/power-output/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Power Output&lt;/h6&gt;&lt;p&gt;Your power output is the strength you can generate in the shortest amount of time. It is associated with type-II (i.e., fast-twitch) muscle fibers and the phosphagen system (which uses your creatine stores to regenerate ATP, the energy currency of your cells).&lt;/p&gt;&lt;/div&gt;">power output</a>,[reference|url=https://pubmed.ncbi.nlm.nih.gov/29117073|title=Metabolic and Performance Effects of Yerba Mate on Well-trained Cyclists.|published=2018-04|authors=Areta JL, Austarheim I, Wangensteen H, Capelli C|journal=Med Sci Sports Exerc|] several other RCTs in active individuals failed to find any effect on <a href="/outcomes/rate-of-perceived-exertion/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Rate of Perceived Exertion&lt;/h6&gt;&lt;p&gt;RPE is a subjective measure of how hard it is to perform an exercise. A decrease in RPE may allow someone to push harder, objectively, leading to an increase in performance.&lt;/p&gt;&lt;/div&gt;">perceived exertion</a>, <a href="/conditions/muscle-strength/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Muscle Strength&lt;/h6&gt;&lt;p&gt;Muscle strength refers to the ability to produce force and is often measured using a &lt;em&gt;1-repetition maximum&lt;/em&gt; (1RM) test. Increases in maximum strength are best promoted by regularly lifting loads ≥ 80% of 1RM.&lt;/p&gt;&lt;/div&gt;">muscle strength</a>, or power output.[reference|url=https://pubmed.ncbi.nlm.nih.gov/28809814|title=Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise.|published=2017 Aug 15|authors=Alkhatib A, Atcheson R|journal=Nutrients|][reference|url=https://pubmed.ncbi.nlm.nih.gov/35807800|title=Acute Supplementation of Yerba Mate Extract Did Not Change Muscle Strength in Physically Active Men Following the Strength Muscle Test: A Pilot Clinical Trial|published=2022 Jun 24|authors=Patrícia C B Lobo, Débora D da Silva, Gustavo D Pimentel|journal=Nutrients|][reference|url=https://pubmed.ncbi.nlm.nih.gov/26917157|title=Effects of mate tea consumption on muscle strength and oxidative stress markers after eccentric exercise.|published=2016-Apr|authors=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 EL|journal=Br J Nutr|][reference|url=https://pubmed.ncbi.nlm.nih.gov/25342955|title=Yerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities|published=2014 Sep 2|authors=Alkhatib A|journal=Nutr Metab (Lond)|] The caffeine content of the yerba mate in all the studies was below what is generally considered an ergogenic dose.[reference|url=https://pubmed.ncbi.nlm.nih.gov/33388079|title=International society of sports nutrition position stand: caffeine and exercise performance|published=2021 Jan 2|authors=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 Campbell|journal=J Int Soc Sports Nutr|] 
Interestingly, one study in men reported that yerba mate tea taken for a week before an exercise test enhanced strength recovery 24 hours after eccentric exercise (but not after 48 or 72 hours). This effect was proposed to be due to the antioxidant effect of yerba mate and was accompanied by increased plasma levels of <a href="/supplements/glutathione/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Glutathione&lt;/h6&gt;&lt;p&gt;Glutathione is an antioxidant used by every cell and tissue in the body. Although critical for a number of processes, it has limited use as dietary supplement due to rapid breakdown during oral ingestion. Its metabolite, L-cysteine, can increase glutathione in the body but consuming L-cysteine via glutathione is inefficient and costly.&lt;/p&gt;&lt;/div&gt;">glutathione</a> and <a href="/foods/polyphenols/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Polyphenols&lt;/h6&gt;&lt;p&gt;Polyphenols are compounds that are abundant in plants. They benefit many aspects of health, such as cardiovascular health, brain health, and eye health to name a few. &lt;/p&gt;&lt;/div&gt;">polyphenols</a> before and after exercise.[reference|url=https://pubmed.ncbi.nlm.nih.gov/26917157|title=Effects of mate tea consumption on muscle strength and oxidative stress markers after eccentric exercise.|published=2016-Apr|authors=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 EL|journal=Br J Nutr|]

Yerba mate tea is commonly used for its stimulant properties, similar to coffee or other teas. The amount of caffeine in yerba mate can vary greatly (11 to 57 grams of caffeine per 100 mL) depending on the type of leaves used and how the beverage is prepared.[reference|url=https://pubmed.ncbi.nlm.nih.gov/34835962|title=Yerba Mate-A Long but Current History.|published=2021 Oct 21|authors=Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J|journal=Nutrients|] <a href="/supplements/caffeine/faq/what-are-caffeines-main-benefits/">Caffeine can reduce drowsiness, increase alertness, and improve some aspects of cognition</a>,[reference|url=https://pubmed.ncbi.nlm.nih.gov/31837359|title=Effects of acute caffeine consumption following sleep loss on cognitive, physical, occupational and driving performance: A systematic review and meta-analysis.|published=2020-Jan|authors=Irwin C, Khalesi S, Desbrow B, McCartney D|journal=Neurosci Biobehav Rev|] but research on yerba mate hasn’t specifically assessed these outcomes. 
Yerba mate is rich in antioxidant and anti-inflammatory compounds. Regular consumption has been reported to improve markers of <a href="/supplements/n-acetylcysteine/faq/what-is-oxidative-stress/">oxidative stress</a> — the most consistent finding being increased levels of <a href="/supplements/glutathione/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Glutathione&lt;/h6&gt;&lt;p&gt;Glutathione is an antioxidant used by every cell and tissue in the body. Although critical for a number of processes, it has limited use as dietary supplement due to rapid breakdown during oral ingestion. Its metabolite, L-cysteine, can increase glutathione in the body but consuming L-cysteine via glutathione is inefficient and costly.&lt;/p&gt;&lt;/div&gt;">glutathione</a> — in a variety of populations.[reference|url=https://pubmed.ncbi.nlm.nih.gov/31482387|title=Spray-Dried Yerba Mate Extract Capsules: Clinical Evaluation and Antioxidant Potential in Healthy Individuals.|published=2019 Dec|authors=Becker AM, Cunha HP, Lindenberg AC, de Andrade F, de Carvalho T, Boaventura BCB, da Silva EL|journal=Plant Foods Hum Nutr|][reference|url=https://pubmed.ncbi.nlm.nih.gov/29962254|title=Effect 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.|published=2019 Mar|authors=Panza VP, Brunetta HS, de Oliveira MV, Nunes EA, da Silva EL|journal=Int J Food Sci Nutr|][reference|url=https://pubmed.ncbi.nlm.nih.gov/22578980|title=Association of mate tea (Ilex paraguariensis) intake and dietary intervention and effects on oxidative stress biomarkers of dyslipidemic subjects|published=2012 Jun|authors=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 Silva|journal=Nutrition|][reference|url=https://pubmed.ncbi.nlm.nih.gov/19219987|title=Effects of mate tea (Ilex paraguariensis) ingestion on mRNA expression of antioxidant enzymes, lipid peroxidation, and total antioxidant status in healthy young women|published=2009 Mar 11|authors=Ruth L T Matsumoto, Deborah H M Bastos, Simone Mendonça, Valéria S Nunes, Waldemar Bartchewsky, Marcelo L Ribeiro, Patrícia de Oliveira Carvalho|journal=J Agric Food Chem|][reference|url=https://doi.org/10.1016/j.jff.2013.03.001|title=Antioxidant potential of mate tea (Ilex paraguariensis) in type 2 diabetic mellitus and pre-diabetic individuals|authors=Boaventura, B. et al|journal=J Funct Foods|published=July 2013][reference|url=https://doi.org/10.1016/j.jff.2011.04.001|title=Effect of mate tea (Ilex paraguariensis) supplementation on oxidative stress biomarkers and LDL oxidisability in normo- and hyperlipidaemic humans|authors=Arçari, D. et al|journal=J Funct Foods|published=July 2011]
Yerba mate may positively affect <a href="/conditions/metabolic-health/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Metabolic Health&lt;/h6&gt;&lt;p&gt;Metabolic health is defined as having ideal levels of blood glucose (blood sugar), triglycerides, cholesterol, blood pressure, and waist circumference without the use of medications. Metabolic health can also include the ability to regulate inflammation in the body.&lt;/p&gt;&lt;/div&gt;">metabolic health</a>, including increased <a href="/outcomes/fat-oxidation/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Fat Oxidation&lt;/h6&gt;&lt;p&gt;Fat Oxidation is the percentage of caloric expenditure that is derived from fatty acids (the alternative being mostly from glucose); it is independent of actual metabolic rate.&lt;/p&gt;&lt;/div&gt;">fat oxidation</a> during exercise or at rest[reference|url=https://pubmed.ncbi.nlm.nih.gov/10589441|title=Thermogenic effects of commercially available plant preparations aimed at treating human obesity|published=1999 Oct|authors=Martinet A, Hostettmann K, Schutz Y|journal=Phytomedicine|][reference|url=https://pubmed.ncbi.nlm.nih.gov/28809814|title=Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise.|published=2017 Aug 15|authors=Alkhatib A, Atcheson R|journal=Nutrients|][reference|url=https://pubmed.ncbi.nlm.nih.gov/29117073|title=Metabolic and Performance Effects of Yerba Mate on Well-trained Cyclists.|published=2018-04|authors=Areta JL, Austarheim I, Wangensteen H, Capelli C|journal=Med Sci Sports Exerc|][reference|url=https://pubmed.ncbi.nlm.nih.gov/25342955|title=Yerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities|published=2014 Sep 2|authors=Alkhatib A|journal=Nutr Metab (Lond)|] and small (likely clinically insignificant) reductions in <a href="/outcomes/body-fat/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Body Fat&lt;/h6&gt;&lt;p&gt;Your fat mass is the total weight of the energy stored as fat in your body. You need some body fat (at least 10% of your weight if you’re female, 3% if you’re male), but too much can lead to inflammation, insulin resistance, cardiovascular diseases, etc.&lt;/p&gt;&lt;/div&gt;">body fat</a> in people with <a href="/conditions/overweight/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Overweight&lt;/h6&gt;&lt;p&gt;Overweight is characterized as having a &lt;em&gt;body mass index&lt;/em&gt; bmi|(BMI) of 25 to 29.9. Having overweight is associated with increased risk of conditions such as cardiovascular disease. However, this may not be the case in people with increased lean mass (e.g., athletes or weight lifters).&lt;/p&gt;&lt;/div&gt;">overweight</a> or <a href="/conditions/obesity/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Obesity&lt;/h6&gt;&lt;p&gt;Obesity is a condition of excessive body fat that increases the risk for other conditions such as diabetes and heart disease. Fat is how the body stores extra calories that were eaten but not used. Obesity treatment usually involves restricting the calories eaten or creating a negative calorie balance.&lt;/p&gt;&lt;/div&gt;">obesity</a>.[reference|url=https://pubmed.ncbi.nlm.nih.gov/26408319|title=Anti-obesity effects of Yerba Mate (Ilex Paraguariensis): a randomized, double-blind, placebo-controlled clinical trial|published=2015 Sep 25|authors=Sun-Young Kim, Mi-Ra Oh, Min-Gul Kim, Han-Jeoung Chae, Soo-Wan Chae|journal=BMC Complement Altern Med|][reference|url=https://doi.org/10.7570/kjo.2016.25.4.197/j.jff.2013.03.001|title=The Effect of Maté Extract on Body Weight and Fat Reduction in Obese Women: A Randomized Placebo-controlled Clinical Trial|authors=Jung, J. et al|journal=Korean J Obes|published=December 2016][reference|url=https://doi.org/10.1016/j.jff.2011.12.005|title=Effect of green mate in overweight volunteers: A randomized placebo-controlled human study|authors=Kim, H. et al|journal=J Funct Foods|published=January 2012] Some research has also reported decreases in <a href="/outcomes/ldl-c/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Low-density lipoprotein (LDL)&lt;/h6&gt;&lt;p&gt;LDL carries cholesterol from the liver to other parts of the body. Because higher levels of LDL cholesterol (LDL-C) tend to increase the risk of cardiovascular disease (CVD), LDL-C is often called the “bad cholesterol” (as opposed to HDL-C) — but the reality is more complex.&lt;/p&gt;&lt;/div&gt;">LDL</a> cholesterol in people with <a href="/conditions/dyslipidemia/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Dyslipidemia&lt;/h6&gt;&lt;p&gt;Dyslipidemia is an imbalance in blood lipids in the body including cholesterol and triglycerides. Poor diet, tobacco use, and genetic factors can all contribute to dyslipidemia.&lt;/p&gt;&lt;/div&gt;">dyslipidemia</a>[reference|url=https://pubmed.ncbi.nlm.nih.gov/25562195|title=Yerba mate (Ilex paraguariensis) improves microcirculation of volunteers with high blood viscosity: a randomized, double-blind, placebo-controlled trial.|published=2015 Feb|authors=Yu S, Yue Sw, Liu Z, Zhang T, Xiang N, Fu H|journal=Exp Gerontol|][reference|url=https://pubmed.ncbi.nlm.nih.gov/22578980|title=Association of mate tea (Ilex paraguariensis) intake and dietary intervention and effects on oxidative stress biomarkers of dyslipidemic subjects|published=2012 Jun|authors=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 Silva|journal=Nutrition|][reference|url=https://pubmed.ncbi.nlm.nih.gov/19694438|title=Consumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapy|published=2009 Sep 23|authors=de Morais EC, Stefanuto A, Klein GA, Boaventura BC, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva EL|journal=J Agric Food Chem|] and reductions in <a href="/outcomes/hba1c/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;HbA1c&lt;/h6&gt;&lt;p&gt;HbA1c (glycated hemoglobin) is a biomarker of glucose metabolism — it reflects glucose levels over months. Higher HbA1c is associated with more disease progression and comorbidities in states of insulin resistance or diabetes.&lt;/p&gt;&lt;/div&gt;">HbA1c</a> and <a href="/outcomes/blood-glucose/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Blood glucose&lt;/h6&gt;&lt;p&gt;How much glucose, or blood sugar, is floating around in your blood. Fasting blood glucose is measured when your stomach is empty (usually before breakfast), whereas postprandial blood glucose is checked after a meal. Both are used as indicators of diabetes risk.&lt;/p&gt;&lt;/div&gt;">blood glucose</a> in people with <a href="/conditions/type-2-diabetes/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Type 2 Diabetes&lt;/h6&gt;&lt;p&gt;Type 2 diabetes (T2D) is a disease in which blood glucose levels are too high. It is characterized by insulin resistance in muscle, fat, and pancreas cells and an inability of the pancreas to manufacture enough insulin to control blood glucose levels. T2D is strongly associated with excess body fat, and weight loss induced by lifestyle changes is extremely effective for treating T2D.&lt;/p&gt;&lt;/div&gt;">type 2 diabetes</a>;[reference|url=https://pubmed.ncbi.nlm.nih.gov/22081618|title=Mate tea (Ilex paraguariensis) improves glycemic and lipid profiles of type 2 diabetes and pre-diabetes individuals: a pilot study|published=2011 Oct|authors=Klein GA, Stefanuto A, Boaventura BC, de Morais EC, Cavalcante Lda S, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva EL|journal=J Am Coll Nutr|][reference|url=https://doi.org/10.1016/j.jff.2013.03.001|title=Antioxidant potential of mate tea (Ilex paraguariensis) in type 2 diabetic mellitus and pre-diabetic individuals|authors=Boaventura, B. et al|journal=J Funct Foods|published=July 2013] however, this research should be considered preliminary. While appetite suppression has been reported occasionally,[reference|url=https://pubmed.ncbi.nlm.nih.gov/28809814|title=Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise.|published=2017 Aug 15|authors=Alkhatib A, Atcheson R|journal=Nutrients|][reference|url=https://pubmed.ncbi.nlm.nih.gov/19219987|title=Effects of mate tea (Ilex paraguariensis) ingestion on mRNA expression of antioxidant enzymes, lipid peroxidation, and total antioxidant status in healthy young women|published=2009 Mar 11|authors=Ruth L T Matsumoto, Deborah H M Bastos, Simone Mendonça, Valéria S Nunes, Waldemar Bartchewsky, Marcelo L Ribeiro, Patrícia de Oliveira Carvalho|journal=J Agric Food Chem|] this is not consistently found.[reference|url=https://pubmed.ncbi.nlm.nih.gov/22578980|title=Association of mate tea (Ilex paraguariensis) intake and dietary intervention and effects on oxidative stress biomarkers of dyslipidemic subjects|published=2012 Jun|authors=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 Silva|journal=Nutrition|][reference|url=https://pubmed.ncbi.nlm.nih.gov/22081618|title=Mate tea (Ilex paraguariensis) improves glycemic and lipid profiles of type 2 diabetes and pre-diabetes individuals: a pilot study|published=2011 Oct|authors=Klein GA, Stefanuto A, Boaventura BC, de Morais EC, Cavalcante Lda S, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva EL|journal=J Am Coll Nutr|]

Despite widespread consumption of yerba mate (particularly in South America), clinical research examining its health effects remains limited, and the overall evidence base is weak. Many studies could be prone to bias due to the lack of a <a href="/glossary/control/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Control&lt;/h6&gt;&lt;p&gt;A control provides a comparator that allows determination of the safety and effectiveness of a treatment. For example, a control group is a group of study participants that does not receive the experimental treatment. Instead, participants in the control group may receive a standard treatment, a glossary:placebo, or nothing, while keeping all other aspects of the study the same for the control group as for the group receiving the experimental treatment.&lt;/p&gt;&lt;/div&gt;">control</a> group, small sample sizes, being industry-funded, and being of poor methodological quality in general.
Consumption of yerba mate tea is associated with an increased risk of cancers of the upper digestive tract (i.e., the mouth, esophagus, larynx, and pharynx), most notably when consuming more than one liter (about 4 cups) of yerba mate daily.[reference|url=https://pubmed.ncbi.nlm.nih.gov/29909900|title=Maté consumption association with upper aerodigestive tract cancers: A systematic review and meta-analysis.|published=2018 Jul|authors=Mello FW, Scotti FM, Melo G, Warnakulasuriya S, Guerra ENS, Rivero ERC|journal=Oral Oncol|][reference|url=https://pubmed.ncbi.nlm.nih.gov/20036605|title=Maté drinking and oral and oro-pharyngeal cancer: a systematic review and meta-analysis.|published=2010 Feb|authors=Dasanayake AP, Silverman AJ, Warnakulasuriya S|journal=Oral Oncol|] Associations between yerba mate consumption and bladder and lung cancers have also been reported.[reference|url=https://pubmed.ncbi.nlm.nih.gov/8827355|title=Mate drinking and risk of lung cancer in males: a case-control study from Uruguay.|published=1996 Jul|authors=De Stefani E, Fierro L, Correa P, Fontham E, Ronco A, Larrinaga M, Balbi J, Mendilaharsu M|journal=Cancer Epidemiol Biomarkers Prev|][reference|url=https://pubmed.ncbi.nlm.nih.gov/17394632|title=Non-alcoholic beverages and risk of bladder cancer in Uruguay.|published=2007 Mar 29|authors=De Stefani E, Boffetta P, Deneo-Pellegrini H, Correa P, Ronco AL, Brennan P, Ferro G, Acosta G, Mendilaharsu M|journal=BMC Cancer|] This could be due to the presence of carcinogenic compounds (e.g., polycyclic aromatic hydrocarbons) produced during the processing of yerba mate leaves, as well as the thermal damage caused to the upper digestive tract when consuming yerba mate hot.[reference|url=https://pubmed.ncbi.nlm.nih.gov/29909900|title=Maté consumption association with upper aerodigestive tract cancers: A systematic review and meta-analysis.|published=2018 Jul|authors=Mello FW, Scotti FM, Melo G, Warnakulasuriya S, Guerra ENS, Rivero ERC|journal=Oral Oncol|][reference|url=https://pubmed.ncbi.nlm.nih.gov/24130226|title=Maté drinking and esophageal squamous cell carcinoma in South America: pooled results from two large multicenter case-control studies.|published=2014 Jan|authors=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 SM|journal=Cancer Epidemiol Biomarkers Prev|]
In general, yerba mate is usually tolerated well. Side effects are uncommon, but nausea, <a href="/conditions/insomnia/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Insomnia&lt;/h6&gt;&lt;p&gt;Insomnia is a common sleep condition which involves trouble falling asleep, staying asleep, or both. The resulting insufficient or poor-quality sleep can lead to worsened quality of life and functional impairments.&lt;/p&gt;&lt;/div&gt;">insomnia</a>, and irritation of the lining of the mouth or stomach have been reported.[reference|url=https://pubmed.ncbi.nlm.nih.gov/19694438|title=Consumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapy|published=2009 Sep 23|authors=de Morais EC, Stefanuto A, Klein GA, Boaventura BC, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva EL|journal=J Agric Food Chem|]

Yerba mate contains an abundance of bioactive compounds that could act both independently and synergistically to produce various biological effects. However, most mechanisms are theoretical, and more research is needed to better understand how yerba mate works. 
Yerba mate's stimulant properties are mostly attributed to its <a href="/supplements/caffeine/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Caffeine&lt;/h6&gt;&lt;p&gt;Caffeine is a central nervous system stimulant that can improve sports performance and aspects of cognitive function. Caffeine or caffeine-containing beverages are often taken to help restore alertness and wakefulness or to reduce drowsiness. Despite its side effects, caffeine is safe for most people, and caffeine-containing beverages like tea and coffee are socially acceptable and widely used.&lt;/p&gt;&lt;/div&gt;">caffeine</a> content. On average, the content of caffeine in yerba mate is less than coffee, but it can be similar depending on brewing conditions.[reference|url=https://pubmed.ncbi.nlm.nih.gov/34835962|title=Yerba Mate-A Long but Current History.|published=2021 Oct 21|authors=Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J|journal=Nutrients|][reference|url=https://doi.org/10.1016/j.jff.2017.09.020|title=Yerba mate: An overview of physiological effects in humans|authors=Riachi, L. et al|journal=J Funct Foods|published=November 2017]
The xanthines in yerba mate (e.g., caffeine, theophylline, and theobromine) are also suggested to be responsible for increasing <a href="/outcomes/fat-oxidation/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Fat Oxidation&lt;/h6&gt;&lt;p&gt;Fat Oxidation is the percentage of caloric expenditure that is derived from fatty acids (the alternative being mostly from glucose); it is independent of actual metabolic rate.&lt;/p&gt;&lt;/div&gt;">fat oxidation</a> and <a href="/outcomes/thermogenesis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Thermogenesis&lt;/h6&gt;&lt;p&gt;Thermogenesis is the production of heat. In humans, muscle and certain fat cells are chiefly responsible for thermogenesis. Types of thermogenesis include &lt;em&gt;exercise-associated&lt;/em&gt; (EAT), &lt;em&gt;nonexercise activity&lt;/em&gt; (NEAT), and &lt;em&gt;diet-induced&lt;/em&gt; (DIT), alongside shivering and nonshivering thermogenesis.&lt;/p&gt;&lt;/div&gt;">thermogenesis</a>.[reference|url=https://pubmed.ncbi.nlm.nih.gov/22474471|title=Anti-obesity and anti-diabetic effects of Yerba Mate (Ilex paraguariensis) in C57BL/6J mice fed a high-fat diet.|published=2012-Mar|authors=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 HG|journal=Lab Anim Res|] This, combined with the regulation of genes involved in adipogenesis (the synthesis of new fat cells) and the increased production of <a href="/outcomes/glp-1/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Glucagon-like peptide 1 (GLP-1)&lt;/h6&gt;&lt;p&gt;GLP-1 is a peptide hormone produced in the gut after a meal. It stimulates insulin secretion, helps maintain blood glucose homeostasis, and promotes satiety.&lt;/p&gt;&lt;/div&gt;">glucagon-like peptide 1</a> (GLP-1), could contribute to the proposed antiobesity effect of yerba mate.[reference|url=https://pubmed.ncbi.nlm.nih.gov/23790851|title=The in vitro and in vivo effects of yerba mate (Ilex paraguariensis) extract on adipogenesis.|published=2013 Nov 15|authors=Arçari DP, Santos JC, Gambero A, Ribeiro ML|journal=Food Chem|][reference|url=https://pubmed.ncbi.nlm.nih.gov/22130241|title=Mate tea (Ilex paraguariensis) promotes satiety and body weight lowering in mice: involvement of glucagon-like peptide-1.|published=2011|authors=Hussein GM, Matsuda H, Nakamura S, Hamao M, Akiyama T, Tamura K, Yoshikawa M|journal=Biol Pharm Bull|] Despite this, clinical trials have generally reported negligible weight loss effects.[reference|url=https://pubmed.ncbi.nlm.nih.gov/26408319|title=Anti-obesity effects of Yerba Mate (Ilex Paraguariensis): a randomized, double-blind, placebo-controlled clinical trial|published=2015 Sep 25|authors=Sun-Young Kim, Mi-Ra Oh, Min-Gul Kim, Han-Jeoung Chae, Soo-Wan Chae|journal=BMC Complement Altern Med|][reference|url=https://doi.org/10.7570/kjo.2016.25.4.197/j.jff.2013.03.001|title=The Effect of Maté Extract on Body Weight and Fat Reduction in Obese Women: A Randomized Placebo-controlled Clinical Trial|authors=Jung, J. et al|journal=Korean J Obes|published=December 2016][reference|url=https://doi.org/10.1016/j.jff.2011.12.005|title=Effect of green mate in overweight volunteers: A randomized placebo-controlled human study|authors=Kim, H. et al|journal=J Funct Foods|published=January 2012] 
Yerba mate is rich in polyphenols, such as <a href="/supplements/chlorogenic-acid/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Chlorogenic Acid&lt;/h6&gt;&lt;p&gt;Chlorogenic acid is found in coffee mostly and a lot of plant compounds; it holds promise in many aspects of health and cognition similar to bioflavonoids and shares some effects similar to caffeine but less potent. May decrease the absorption of dietary carbohydrate.&lt;/p&gt;&lt;/div&gt;">chlorogenic acid</a> and caffeic acid, that have antioxidant activity and may help protect the body from <a href="/supplements/n-acetylcysteine/faq/what-is-oxidative-stress/">oxidative stress</a>. These compounds can directly scavenge free radicals while also enhancing the body’s own antioxidant defense mechanisms.[reference|url=https://doi.org/10.1016/j.jff.2017.09.020|title=Yerba mate: An overview of physiological effects in humans|authors=Riachi, L. et al|journal=J Funct Foods|published=November 2017]
The lipid-lowering effects of yerba mate have been proposed to be due to the reduced absorption of fats[reference|url=https://pubmed.ncbi.nlm.nih.gov/19543216|title=Maté tea inhibits in vitro pancreatic lipase activity and has hypolipidemic effect on high-fat diet-induced obese mice.|published=2010 Jan|authors=Martins F, Noso TM, Porto VB, Curiel A, Gambero A, Bastos DH, Ribeiro ML, Carvalho Pde O|journal=Obesity (Silver Spring)|] and the regulation of lipid metabolism.[reference|url=https://pubmed.ncbi.nlm.nih.gov/36647770|title=Physiological effects of yerba maté (Ilex paraguariensis): a systematic review.|published=2023 Aug 10|authors=José MFB, Machado RP, Araujo PAB, Speretta GF|journal=Nutr Rev|] Theoretically, yerba mate might also reduce glucose absorption[reference|url=https://pubmed.ncbi.nlm.nih.gov/18942839|title=Yerba Maté (Ilex paraguariensis) aqueous extract decreases intestinal SGLT1 gene expression but does not affect other biochemical parameters in alloxan-diabetic Wistar rats.|published=2008 Nov 26|authors=Oliveira DM, Freitas HS, Souza MF, Arçari DP, Ribeiro ML, Carvalho PO, Bastos DH|journal=J Agric Food Chem|] and enhance glucose uptake by cells in the body, providing a blood-glucose-lowering effect.[reference|url=https://pubmed.ncbi.nlm.nih.gov/22412912|title=Chlorogenic acid stimulates glucose transport in skeletal muscle via AMPK activation: a contributor to the beneficial effects of coffee on diabetes.|published=2012|authors=Ong KW, Hsu A, Tan BK|journal=PLoS One|][reference|url=https://pubmed.ncbi.nlm.nih.gov/19685889|title=Effects of caffeic acid and cinnamic acid on glucose uptake in insulin-resistant mouse hepatocytes.|published=2009 Sep 9|authors=Huang DW, Shen SC, Wu JS|journal=J Agric Food Chem|] Increased levels of GLP-1 may further support blood glucose regulation.[reference|url=https://pubmed.ncbi.nlm.nih.gov/22130241|title=Mate tea (Ilex paraguariensis) promotes satiety and body weight lowering in mice: involvement of glucagon-like peptide-1.|published=2011|authors=Hussein GM, Matsuda H, Nakamura S, Hamao M, Akiyama T, Tamura K, Yoshikawa M|journal=Biol Pharm Bull|]

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