What Is Yerba Mate?

Coffee or tea? Yerba mate may give you a little bit of both.

This traditional South American drink is an herbal tea with a caffeine kick that can rival a cup of coffee. And it may offer benefits for your heart, blood sugar and more.

But before you start sipping it, know that research on many of yerba mate’s benefits is still brewing.

Registered dietitian Michela Palma, RD, LD, explains what we know.

What is yerba mate?

Yerba mate is an herbal tea made from the leaves and stems of the yerba mate plant. It has a long history of use in South America and can be served hot or cold.

Traditionally, the leaves are steeped in hot water and can be reused several times until they lose their flavor.

One thing that sets yerba mate apart from many herbal teas? Caffeine.

“Yerba mate does contain caffeine,” Palma confirms. “A cup has about 80 milligrams of caffeine, which is the equivalent to about one cup of coffee.”

That amount can vary based on how the leaves are processed and how you prepare your drink.

Yerba mate also contains several nutrients, including:

• Calcium
• Magnesium
• Vitamin C
• Zinc

So, what can all of that do for you?

Yerba mate benefits

Yerba mate may seem to have an impressive list of potential health benefits. But many of the claims surrounding yerba mate aren’t based on human studies — and the ones that do exist are often small. So, consider yerba mate an interesting addition to an overall healthy diet rather than a treatment for any health conditions.

Here’s what the research shows so far.

May improve cholesterol

Some of the more promising research on yerba mate focuses on heart health.

Yerba mate contains polyphenols and other antioxidant compounds. A small human study suggests drinking it may help improve your cholesterol.

“That doesn’t make yerba mate a substitute for cholesterol treatment,” stresses Palma. “But its potential cardiovascular effects are one reason researchers continue studying it.”

May enhance exercise performance

Yerba mate’s caffeine content may provide a little extra pep when it comes time to exercise. Caffeine is a stimulant and has been studied extensively for its effects on exercise performance. There’s also some research specifically on yerba mate.

One small study involving cyclists found that yerba mate consumption improved some measures of their performance. Another study in physically active women found that yerba mate increased fat oxidation — the process the body uses to break down fat for energy — during moderate exercise.

Those findings are interesting, but they’re not enough to establish yerba mate as an athletic performance booster. Larger studies are needed.

May help manage blood sugar

A small study shows yerba mate may affect how your body manages glucose by improving your postprandial glucose (your blood sugar after you eat).

“It may help increase insulin sensitivity and improve hemoglobin A1C in people with prediabetes or Type 2 diabetes,” says Palma. “But more human research into exactly how yerba mate might produce these effects is still needed.”

If you have diabetes or take medication to lower your blood sugar, don’t start using yerba mate as a DIY blood sugar treatment. Talk with your healthcare provider first.

Can yerba mate help you lose weight?

You may have seen yerba mate promoted as a natural way to burn fat, suppress your appetite or lose belly fat.

But human studies haven’t consistently shown weight loss. In other words, yerba mate isn’t a magic weight-loss tea.

“If you enjoy yerba mate, it can be part of your routine,” notes Palma. “But lasting weight management depends on your overall eating pattern, physical activity and other lifestyle factors.”

Side effects and precautions

Remember that yerba mate contains a significant amount of caffeine. Drinking too much can lead to the same kinds of side effects you may experience from overdoing coffee or other caffeinated drinks, including:

• Headaches
• An increase in blood pressure
• Heart palpitations
• Heartburn
• Jitteriness
• Trouble sleeping
• Upset stomach

The way some yerba mate is processed may be another concern. Traditionally processed leaves can be exposed to wood smoke, which may introduce harmful substances called polycyclic aromatic hydrocarbons (PAHs).

High yerba mate consumption has been associated with an increased risk of certain cancers, although the research is complicated by differences in preparation, drinking temperature and the amount consumed.

“If you’re drinking large volumes of it, that can put you at higher risk,” cautions Palma. “But if you’re a casual consumer and you’re having a cup, it’s less likely to increase your risk.”

Yerba mate may also interact with certain medications, including some:

• Antidepressants
• Antibiotics
• Decongestants

And because it may affect blood sugar and cholesterol, talk with your healthcare provider before drinking it regularly if you take medications for related conditions.

Bottom line?

For most people interested in trying yerba mate, moderation is the name of the game.

And while yerba mate may not live up to every health claim you see online, if you enjoy its flavor and tolerate caffeine well, it can offer another way to enjoy tea and get more antioxidants.

“Just think of any potential health perks as a bonus,” concludes Palma, “not a reason to trade your water bottle for a bottomless cup of yerba mate.”