Yerba Mate: Caffeine, Energy and Safety
A caffeinated South American leaf drink with a loyal following. Here is how to brew it, what it can and cannot do, and why you should never drink it scalding hot.
Yerba mate is made from the dried leaves of a holly tree that grows in South America. In Argentina, Uruguay, Paraguay and southern Brazil it is an everyday drink, often shared from one gourd and topped up with hot water again and again.
People reach for mate because it wakes them up. That is the caffeine at work. It is a pleasant drink for many adults, but it is not risk free, and how hot you drink it matters more than most people realize.
Why people drink it
Mate tastes grassy, earthy and a little bitter, a bit like a strong green tea with a smoky edge. Many people drink it in the morning or mid-afternoon instead of coffee.
Online, mate is often sold as a way to burn fat, curb appetite or boost metabolism. Those claims run well ahead of the evidence. Enjoy it as a caffeinated drink, not as a weight-loss tool.
Simple Yerba Mate (Cup or Gourd)
You need
- loose yerba mate1 tbsp (about 5 g)
- water heated to about 70-80 °C (158-176 °F), not boiling250 ml (1 cup)
- cool water, to wet the leaves first1 tbsp
Method
- Heat the water until small bubbles form on the bottom of the pot but it is not boiling. If you only have a kettle, boil it and let it stand for about 5 minutes.
- Put the mate in a cup, small teapot or gourd. Wet it with the spoonful of cool water and wait a minute. This helps protect the flavor from turning harsh.
- Pour the hot water over the leaves and steep for 3 to 5 minutes.
- Strain into a mug, or sip through a filter straw if you are using a gourd.
- Wait until it is warm, not scalding, before you drink it.
Tips
- For a milder drink with less caffeine, use 1 tsp of mate instead of 1 tbsp.
- Cold-brewed mate is a good warm-weather option. Steep the leaves in cold water in the fridge for a few hours, then strain.
- Each refill of the gourd adds more caffeine. Keep count if you are sensitive.
What the evidence says
Memorial Sloan Kettering Cancer Center notes that mate contains caffeine, theophylline and theobromine, which are largely responsible for its stimulating effect. That is the main reason it makes you feel more alert.
Lab and animal studies suggest antioxidant effects, but human research is limited. MSKCC points out that no large clinical studies have looked at the safety and effectiveness of mate in people. Small studies on appetite and weight have mixed results, and claims that mate helps depression have no scientific support.
There is no fixed caffeine figure for a serving of mate. The amount depends on how much leaf you use and how many times you refill the gourd, so treat each session as roughly a cup of a caffeinated drink and count it toward your daily total.
Temperature and the cancer question
In 2016 the International Agency for Research on Cancer, part of the World Health Organization, found no conclusive evidence that mate drunk at temperatures that are not very hot causes cancer. It did conclude that drinking very hot beverages, above 65 °C (149 °F), probably causes cancer of the esophagus.
Traditional mate is often drunk very hot. MSKCC also reports that chronic heavy use of mate is linked to higher rates of several cancers, including esophageal and head and neck cancers, and that smoking or drinking alcohol adds to that risk.
The practical takeaway is simple. Brew with water below boiling, let it cool until it is comfortable to sip, and do not drink it in very large amounts every day.
How much caffeine is too much
Mayo Clinic says up to 400 mg of caffeine a day seems safe for most healthy adults. Mate counts toward that total along with coffee, tea, cola and energy drinks.
Signs you have had too much include headache, trouble sleeping, nervousness, a fast heartbeat, shakiness and an upset stomach. If you notice these, cut back.
Questions people ask
Does yerba mate have more caffeine than coffee?
It depends on how you brew it. A gourd refilled many times can add up to a lot of caffeine, while a single light cup has less. Count every refill toward your daily total.
Is yerba mate good for weight loss?
There is no good evidence that it helps you lose weight. Small studies on appetite have mixed results, and large human studies have not been done.
Is cold mate safer than hot mate?
The cancer concern is linked to drinking it very hot, above about 65 °C (149 °F), and to heavy long-term use. Warm or cold mate avoids the temperature risk, but caffeine cautions still apply.
Sources
- Mate — Memorial Sloan Kettering Cancer Center
- IARC Monographs evaluate drinking coffee, maté, and very hot beverages — International Agency for Research on Cancer (WHO)
- Caffeine: How much is too much? — Mayo Clinic
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
