Health Benefits of Yerba Mate

Yerba mate, or Paraguay tea, is a type of herbal tea prepared from the leaves of Ilex paraguariensis–an evergreen tree that grows in South America. It’s often consumed as both a drink and a form of alternative medicine in Argentina, Paraguay, Uruguay, and southern Brazil. 

Unlike most herbal teas, yerba mate contains caffeine. Its potential health benefits include antioxidant and energy-boosting effects. Still, some research suggests that drinking large amounts of yerba mate can increase your risk of developing certain cancers.  

Keep reading to learn more about the potential health benefits of yerba mate, as well as the associated health risks and how to consume it safely.

May Help Boost Energy Levels

Yerba mate contains phytochemicals—natural compounds produced by plants—known as methylxanthines. These include caffeine and theobromine, both of which have stimulating and bronchodilating (blood vessel widening) effects. One serving of yerba mate tea contains about the same amount of caffeine as a cup of coffee. 

Like coffee and other caffeinated food and drinks, yerba mate can boost your mood and energy levels, reduce fatigue, improve your memory and cognitive skills, and prevent headaches. It also works to increase your metabolism, which may help with weight management.

May Reduce Inflammation

In addition to giving you a boost of energy, yerba mate is a good source of polyphenols, which have antioxidant and anti-inflammatory properties. 

Antioxidants reduce the number of available free radicals in your body, which inhibits the effects of oxidative stress. Oxidative stress is a process that makes it more difficult for your cells to repair themselves. This can lead to inflammation, organ damage, and various other health complications. 

Yerba mate’s powerful antioxidant properties may be why the tea is used as a natural medicine in many parts of the world.

May Help Increase Bone Density

There’s some preliminary evidence that yerba mate tea may help to prevent osteoporosis (a disorder caused by bone loss). In one study, perimenopausal women who drank yerba mate tea regularly had higher bone density in their neck and spine than people in the control group who did not consume yerba mate. That said, more studies are needed to really determine if, and how, drinking yerba mate could contribute to higher bone density.

May Improve Heart Health

Some research suggests that yerba mate tea could have a protective effect on cardiovascular health. This may be because it contains naturally occurring plant compounds known as saponins, which have been found to lower cholesterol and blood glucose (blood sugar) levels. Both high cholesterol and high blood sugar can affect your risk of heart disease. 

In particular, yerba mate tea consumption has been linked to lower levels of low-density lipoprotein (LDL) cholesterol—sometimes known as “bad” cholesterol—and higher levels of high-density lipoprotein (HDL) cholesterol, sometimes called “good” cholesterol.

May Improve Exercise Performance

Yerba mate tea may help to improve several aspects of physical performance, including endurance, perceived exertion, and speed.

One 2018 study found that cyclists who consumed yerba mate tea had greater lung capacity, higher rates of adrenaline, and more power output during exercise.

Risks of Consuming Yerba Mate

Some studies suggest that drinking large amounts of hot yerba mate tea on a regular basis across a long period of time may increase your risk of the following cancers:

• Oral cavity
• Pharynx
• Larynx
• Lungs
• Stomach
• Colon
• Rectum
• Kidneys 
• Bladder

This may be due to the effects of carcinogens (cancer-causing substances) known as polycyclic aromatic hydrocarbons (PAHs). However, these risks have only been noted among people who drink much higher than average amounts of yerba mate (i.e., over a liter per day, or 4-8 cups or more). 

Because yerba mate contains caffeine, drinking too much of it can also cause all the same side effects as other stimulants. Excessive caffeine use may increase your risk of:

• Excessive bleeding
• Anxiety
• Insomnia
• Jitteriness
• Glaucoma
• Irregular heartbeat
• Diarrhea
• Seizures
• Hypertension (high blood pressure)
  

Tips for Consuming Yerba Mate

Yerba mate tea is typically prepared by steeping the leaves of the plant in boiling water. It’s also available as an herbal supplement. Here are a few tips for consuming it safely:

• Don’t mix it with alcohol or nicotine.
• Don’t drink yerba mate tea if you are pregnant or breastfeeding, as the risks are unknown. 
• Limit your intake of yerba mate (i.e., less than 400 milligrams (mg) per day) to avoid side effects. 
• Don’t drink yerba mate on a daily basis. 
• Avoid other sources of caffeine when drinking yerba mate.
• Let your healthcare provider know about any other supplements, teas, or medications you take to avoid potential adverse interactions.
• Avoid yerba mate drinks with added sugar, as this can increase your risk for health complications.
  

A Quick Review

Yerba mate is an herbal tea that is prepared with the stems and leaves of a South American shrub. Potential health benefits of yerba mate include higher energy, reduced inflammation, lower blood sugar and cholesterol, improved exercise performance, and higher bone density. 

However, the consumption of very large amounts of yerba mate–especially over a long period of time–has been linked to a higher risk of certain types of cancer.

If you’d like to try yerba mate, ask your healthcare provider if it's right for you, and what the proper dosage would be.