Yerba mate, often simply called mate, is a traditional herbal tea cherished throughout Latin and South America. Made by steeping the dried leaves of the yerba mate plant in hot water, it can be enjoyed either warm or chilled. Much like green or black tea, yerba mate contains caffeine, offering a natural boost in energy, alertness, and mental clarity.
Yerba Mate Drink
For most adults, moderate yerba mate consumption is not associated with health problems. Drinking a daily cup made from about three grams of dried leaves appears to be safe for up to 12 weeks. Some research suggests that yerba mate may offer potential benefits — possibly supporting heart health, lowering cholesterol, aiding in weight management, and reducing inflammation. It may even play a role in lowering cancer risk, though more studies are needed to confirm these effects.
However, heavy and long-term use — typically 1 to 2 liters (roughly 4 to 8 cups) per day — has been linked to an increased risk of certain cancers, particularly of the mouth, throat, and lungs. This risk may be higher for individuals who also smoke or consume alcohol regularly.
Pregnant individuals should speak with a healthcare provider before using yerba mate, and it's worth noting that the caffeine content may cause side effects in some people, such as:
- Upset stomach
- Insomnia
- Nervousness or restlessness
- Rapid heartbeat.
Yerba Mate Drink Benefits
Yerba mate is a traditional South American brew made from the leaves and stems of the Ilex paraguariensis plant — and it’s quickly gaining global attention. Typically fire-dried and steeped in hot water, the tea is often enjoyed from a gourd-like vessel using a metal straw with a built-in filter to catch the loose leaves.
Praised for its unique blend of energy and wellness, yerba mate is said to offer the stimulating kick of coffee, the health-supporting compounds of tea, and the comforting richness of chocolate — all in one drink. It contains natural caffeine, antioxidants, and trace amounts of several key vitamins, including vitamin C, B1 (thiamine), B2 (riboflavin), and B6.
Some research suggests yerba mate may help improve physical performance, increase energy, and support weight management. However, the micronutrient levels are relatively low, so it’s unlikely to make a significant impact on your diet by itself.
Energy Boost and Weight Loss
With about 80 milligrams of caffeine per cup, yerba mate offers a caffeine boost comparable to regular coffee. As with other caffeinated drinks, it can help increase energy levels, reduce feelings of fatigue, and enhance mental focus by influencing key neurotransmitters in the brain.
Many regular yerba mate drinkers say it delivers a sense of alertness similar to coffee — but without the jittery edge. In fact, research has shown that caffeine may improve muscle contractions, reduce perceived exertion, and enhance athletic performance. Thanks to its moderate caffeine content, yerba mate may provide similar physical performance benefits.
Some early studies also suggest yerba mate could support weight management, potentially helping to reduce body weight, belly fat, and BMI. However, while these findings are promising, more research is needed to confirm its effectiveness in these areas.
May Lower The Risk of Heart Disease
Yerba mate may offer potential benefits for heart health and blood sugar regulation. Some studies suggest it could help lower blood sugar levels and reduce complications related to diabetes. It may also aid in decreasing serum lipids — fats present in the bloodstream — and support healthier cholesterol levels.
Rich in antioxidants like caffeoyl derivatives and polyphenols, yerba mate may help protect against cardiovascular disease. Early research in humans points to its ability to reduce cholesterol, though more high-quality studies are needed to better understand its impact on blood sugar regulation.
As with any herbal product, it's important to consult your healthcare provider before adding yerba mate to your routine. It may interact with medications, supplements, or existing health conditions.
What Is Yerba Mate Summary
Yerba mate is a naturally caffeinated herbal tea, traditionally prepared by steeping the dried leaves and stems of the yerba mate plant in hot water — ideally between 175–180°F to avoid burning the delicate leaves. In South America, many kettles even feature a dedicated "mate" setting to help you hit the perfect temperature.
The tea is typically served in a hollowed-out gourd and sipped through a metal straw with a built-in filter, known as a bombilla. One of mate’s unique qualities is its reusability — unlike coffee, you don’t toss the grounds after a single pour. Instead, hot water is added repeatedly to the same batch of leaves until their flavor fades, making it a ritual of connection, sharing, and slow enjoyment. When the taste weakens, simply replace the leaves and begin again. Beyond its roots in spiritual tradition, yerba mate brings people together, fuels focus, and adds meaning to every sip.
FAQ
Is it safe to drink yerba mate every day?
Absolutely! Much like tea or coffee, yerba mate can be part of a regular routine. If you're new to caffeine or sensitive to stimulants, it's a good idea to ease in slowly. Once your body adjusts, feel free to enjoy it daily in a way that fits your rhythm.
When should you drink it?
Swap it in for your morning coffee, sip it after lunch to avoid the dreaded energy dip, enjoy it before a night out — or use it to bounce back the next morning. It’s incredibly versatile and fits into nearly any part of your day.
Why do people drink yerba mate?
In countries like Argentina, Uruguay, and Paraguay, yerba mate is more than just a drink — it’s a cultural staple. You’ll spot people everywhere carrying a thermos and mate gourd, ready to share or sip solo. Beyond its many health benefits, yerba mate offers something just as valuable: connection. It brings people together — friends, families, coworkers — around a shared ritual. When you’re in a group, it’s a moment to pause and be present. When you’re alone, it’s a grounding practice to help reset and refocus for whatever comes next.