10 health benefits of yerba mate

With more than 1,000 varieties available, tea is one of the world’s oldest and most popular beverages. You’ve likely sipped the green, black, or oolong varieties but might not be as familiar with yerba mate. With potential benefits such as increased focus and energy and reduced cholesterol, this beverage dates back to 3,000 B.C. 

Yerba mate also contains nutrients like flavonoids, xanthines, polyphenols, saponins, amino acids, vitamins, and minerals. To see what you could gain by sipping this ancient drink, read on to learn 10 health benefits of yerba mate.

What is yerba mate? 

Yerba mate is a tea made from the evergreen tree Ilex paraguariensis (a member of the holly family), says Kim Kulp, RDN, gut health expert and owner of the Gut Health Connection in the San Francisco Bay Area. 

The tea is made from an infusion of dried yerba mate leaves and stems of the plant, which is native to countries in South America: Argentina, Brazil, Paraguay, and Uruguay. You can drink it hot or cold. It has a green hue and an earthy flavor.

The yerba mate plant makes a robust caffeinated drink believed to possess powerful therapeutic uses, says Kevin Huffman, DO, a board-certified bariatric physician and founder of Ambari Nutrition. “It has been consumed in different parts of South America as the staple drink for numerous centuries,” he says.

Hot yerba mate is traditionally prepared in a gourd and sipped through a metal straw called a bombilla (so you don’t drink the leaves). You can drink cold yerba mate (tereré) from various containers, including metal, glass, and plastic cups.

Similar to green tea, yerba mate is rich in antioxidants. It contains about twice as much caffeine as green or black tea (80 mg in yerba mate versus 30 to 50 mg in green tea). Yerba mate also acts as a stimulant thanks to chemicals like theobromine and theophylline. While the tea can increase your energy and mental focus, it can also cause side effects like insomnia, increased heart rate, and indigestion.

10 health benefits of yerba mate

1. Provides nutrients

Yerba mate contains a decent amount of vitamin C: 100 grams of dried yerba mate leaves have 22 mg of vitamin C, about 30% of the recommended daily value (RDV) for women and 25% of the RDV for men. The tea has lesser amounts of vitamins B6, thiamine (B1), and riboflavin (B2). There are also small amounts of vitamins A and E as well as the minerals potassium, calcium, magnesium, manganese, phosphorus, and iron, says Kulp. 

Since yerba mate contains small amounts of vitamins and minerals essential to normal body function, pairing it with a wide variety of healthy, whole foods in your diet is best. 

RELATED: 9 common nutrient deficiencies in the U.S.

2. Increases energy

Yerba mate’s energy-boosting effects come from xanthine alkaloids: caffeine, theobromine, and theophylline, explains Kulp. These chemicals stimulate the central nervous system, making you feel more awake and energetic. However, any food or beverage containing caffeine (like a cup of coffee or an energy drink) will have a similar effect. 

Anecdotal evidence suggests yerba mate won’t make you feel jittery like other forms of caffeine, but no studies back up this claim.

3. Improves focus

The caffeine in yerba mate may increase focus and concentration, says Kulp. But the data isn’t conclusive. 

One study found that low to moderate caffeine intake (40 to 300 mg) increased alertness, attention, and reaction time but did not improve memory, judgment, or decision-making. Further research found that while caffeine impacts receptors in the brain responsible for memory, alertness, and cognitive function—and enhances processing speed—it does not significantly impact how well you can pay attention. 

4. Rich in antioxidants

This unique tea contains a variety of antioxidants, like polyphenols, that support the immune system, says Kulp. Research shows the antioxidant properties of polyphenols reduce systemic inflammation and insulin resistance and improve blood pressure and lipid profiles. 

Polyphenols can reduce free radicals and oxidation, which causes cellular DNA changes that can result in the formation of cancer cells. They also support the gut microbiome, leading to improved overall health, and may prevent chronic health conditions like diabetes. 

5. Supports cardiovascular health

Your body requires omega-3 and omega-6 fatty acids to function, but it can’t make its own. You must get them directly from foods like leafy greens, flax seed, vegetable oil, walnuts, and fish. 

Yerba mate has omega-3 and omega-6 in heart-healthy linoleic acid (LA), an omega-6 fatty acid, and alpha-linolenic acid (ALA), an omega-3 fatty acid, Kulp says. A 2019 research analysis associated high levels of omega-6 with a reduced risk of heart disease, stroke, and death. And a 2019 meta-analysis linked fish oil-based omega-3 supplements with a reduced risk of heart attack and death from heart disease.

The tea may also improve cholesterol levels. One study found that women who were overweight and supplemented with yerba mate every day for 12 weeks—along with a reduced calorie food plan—experienced a reduction in total cholesterol, LDL cholesterol, and triglycerides.

6. Improves digestion

Proponents claim you can use yerba mate as a digestive aid, but no scientific research supports this benefit. Even so, beverages containing caffeine stimulate gut motility to expedite movement through the digestive tract. According to one study, caffeine-containing drinks promote gastric acid secretion, which aids digestion, by activating bitter taste receptors called TAS2Rs in the mouth and stomach.  

7. Reduces fluid retention

No scientific evidence supports claims that yerba mate tea detoxes the body. However, the caffeine, theobromine, and theophylline in the tea have mild diuretic properties. In other words, these substances may reduce fluid retention by ridding the body of excess salt and water. Because of this diuretic effect, drink plenty of water with your yerba mate, especially when consuming several cups.

8. Improves physical performance

According to Kulp, the phenolic compounds in yerba mate may improve endurance and decrease muscle damage from exercise. A recent research review found that phenolic compounds (which suppress inflammation) reduced muscle soreness and increased the rate of post-exercise recovery. And a study of 11 male cyclists found that yerba mate increased fat utilization and endurance during exercise.

9. Helps with weight loss

According to a 2019 meta-analysis, yerba mate can potentially prevent obesity in individuals. The review of clinical trials linked consuming the tea with reduced body weight, BMI, waist circumference, and belly fat. It noted these effects could be related to the high caffeine content of the tea. 

In a study on mice, yerba mate reduced appetite and the rate of weight gain. It also increased how fast the mice burned fat, says Kulp, leading to a reduced risk of obesity. In a placebo-controlled human study with individuals who were obese, they were given oral yerba mate supplements for 12 weeks. Those who took three capsules each day (one per meal) experienced significantly reduced body fat and weight circumference compared to the group who got the placebo.

RELATED: The best diet for weight loss

10. Boosts mental health

There’s little evidence to support claims that yerba mate improves your mood, reduces instances of depression, or relieves anxiety. One study of Syrian students found an inverse relationship between yerba mate consumption and the risk of depression, but further research is needed to corroborate this data. It’s also worth noting that high caffeine doses may worsen anxiety symptoms.

Yerba mate side effects

Consuming the herbal tea may cause caffeine-related side effects, such as: 

• Increased heart rate
• Insomnia
• Headache
• Dehydration
• Restlessness

Dizziness is a side effect of drinking too much caffeine, but a phase IV clinical study of FDA data found no evidence of dizziness from drinking yerba mate.

Some say yerba mate gives them a buzz, making them feel “high” or euphoric, but no research corroborates this effect.  

There is evidence to suggest that consuming yerba mate over a long period, or in large amounts, can increase the risk of certain types of cancer (stomach, kidney, lung, and mouth). Prolonged alcohol and/or nicotine use increases this risk, says Dr. Huffman. 

Is yerba mate safe for everyone?

Regularly drinking yerba mate shouldn’t cause significant problems if you keep your consumption to less than four cups daily, advises Dr. Huffman. “It’s important to know and to stick to your limit and your tolerance level to avoid any unwanted reactions,” he says. 

You can feel the effects of caffeine four to six hours after consumption, so it’s best to drink yerba mate in the morning or early afternoon—that way, it won’t affect your sleep at night, says Kulp.

Yerba mate is not safe for pregnant and breastfeeding women, children, smokers, and individuals with the following conditions:

• Alcohol use disorder
• Anxiety disorders
• Bleeding conditions
• Heart conditions
• Diabetes
• Diarrhea
• Seizures
• Glaucoma
• High blood pressure
• Irritable bowel syndrome
• Osteoporosis

Yerba mate can interact with several medications, including MAOIs, seizure medications, and ephedrine. Consult with your healthcare provider about possible interactions before using yerba mate.

Bottom line: What is yerba mate good for?

If you can tolerate the stimulant effects of caffeine, adding yerba mate to your diet is an enjoyable way to reap the numerous health benefits of this South American tea. 

“Not only does the caffeine allow you to feel more alert and energized, but yerba mate also contains a variety of vitamins, minerals, antioxidants, and polyphenols, which can reduce inflammation and protect your cells from damage,” Kulp says. 

Moderate yerba mate consumption is a healthy addition to your wellness arsenal if you don’t have health conditions that interact poorly with the tea.