5 Benefits of Yerba Mate, Plus Nutrition and Risks

Yerba mate is an herbal tea that has potential health benefits such as antioxidants and energy-boosting effects. Some evidence suggests that drinking too much yerba mate can increase your risk of certain cancers. It may be safe to drink yerba mate every day if you limit your intake to 400 milligrams.

Yerba mate, or Paraguay tea, is a type of herbal tea prepared from the leaves of Ilex paraguariensis. This evergreen tree grows in South America. People often consume yerba mate as a drink and use it as an alternative medicine in Argentina, Paraguay, Uruguay, and the South Region of Brazil. 

Preliminary evidence shows that yerba mate tea may prevent osteoporosis. People with osteoporosis have weak bones that are more likely to fracture than normal.

In one study, perimenopausal women who drank yerba mate tea regularly had higher bone density in their neck and spine. Perimenopause is the period before menopause, or when you stop having periods. Your body makes less estrogen during this time, which can weaken the bones and cause osteoporosis. More studies are needed to determine if and how drinking yerba mate can contribute to higher bone density.

Yerba mate contains phytochemicals known as methylxanthines. Phytochemicals are natural compounds that plants produce. These include caffeine and theobromine. Both have stimulating and broncho-dilating (blood vessel widening) effects.

One serving of yerba mate tea contains about the same caffeine as a cup of coffee. Caffeine can boost mood and energy levels, reduce fatigue, improve memory and cognitive skills, and prevent headaches.

Yerba mate tea may improve several aspects of exercise performance, including endurance, perceived effort, and speed. One study found that cyclists who consumed yerba mate tea had:

• Greater lung capacity
• Higher rates of adrenaline
• More power output

Yerba mate is a source of polyphenols with antioxidant and anti-inflammatory properties. Yerba mate’s potent antioxidant properties may be why the tea is used as a natural medicine in many parts of the world.

Antioxidants reduce the number of available free radicals in your body. Free radicals are unstable atoms that can cause oxidative stress. This process makes it harder for your cells to repair themselves. This can lead to inflammation, organ damage, and other health complications.

Some evidence suggests that yerba mate tea could protect cardiovascular health. Yerba mate contains naturally occurring plant compounds known as saponins. Saponins have been shown to lower cholesterol and blood glucose (sugar) levels. Both high cholesterol and high blood sugar can increase heart disease risk.

Yerba mate tea consumption has been linked to lower levels of low-density lipoprotein (LDL) cholesterol and higher levels of high-density lipoprotein (HDL) cholesterol. LDL cholesterol is often referred to as “bad,” while HDL cholesterol is “good.”

The nutrition of yerba mate could vary based on how it’s made. One cup (12 grams) of yerba mate generally has the following nutrients:

• Calories: 15
• Fat: 0 grams (g), or 0% of the Daily Value (DV)
• Sodium: 0 milligrams (mg), or 0% of the DV
• Carbohydrates: 3 g, or 1% of the DV
• Fiber: 0 g, or 0% of the DV
• Added sugars: 0 g, or 0% of the DV
• Protein: 0.5 g, or 1% of the DV

Drinking yerba mate, especially large amounts, may be unsafe. It’s been shown to increase the risk of some cancers, and the caffeine content may cause unpleasant side effects.

Cancer Risk

Regularly drinking large amounts of hot yerba mate has been shown to increase the risk of cancers of the oral cavity, lungs, stomach, colon, bladder, and more. This may be due to the effects of polycyclic aromatic hydrocarbons (PAHs). PAHs are carcinogens, or substances that may cause cancer. 

These risks have only been noted among people who drink much higher-than-average amounts of yerba mate. Some evidence suggests that consuming more than 1 liter per day, or 4-8 cups, is most dangerous. 

Caffeine-Related Side Effects

Yerba mate also contains caffeine, so drinking too much can cause side effects. Excess caffeine use may increase your risk of:

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

You can prepare yerba mate by steeping the plant leaves in boiling water. It’s also available as an herbal supplement.

Here are a few tips for consuming it safely:

• Avoid yerba mate if you are pregnant or breastfeeding.
• Do not mix yerba mate with alcohol or nicotine, and avoid drinks made with added sugar.
• Let a healthcare provider know about any other supplements, teas, or medications you take to avoid adverse interactions.
• Limit your intake to less than 400 milligrams a day to avoid side effects. Avoid other sources of caffeine when you drink yerba mate.

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

The consumption of very large amounts of yerba mate, especially over a long period, has been shown to increase the risk of several cancers. Ask a healthcare provider if yerba mate is safe for you and what the proper dosage would be.