Health benefits and side effects of yerba mate: what the science says

What makes yerba mate different from coffee or tea

Yerba mate contains a distinctive combination of compounds that influence energy, mood, metabolism and inflammation. The most studied ones are:

1. Caffeine

• stimulates the central nervous system
• increases alertness, reaction time and focus
• amount varies but averages with about 50-80 mg per cup, depending on preparation method

Caffeine blocks adenosine receptors in the brain, delaying fatigue and improving concentration.

2. Theobromine

• also found in cacao
• milder stimulant than caffeine
• improves mood and supports sustained energy

Theobromine works more in the cardiovascular system than the brain, encouraging gentle stimulation without jitters.

3. Theophylline

• similar compound found in tea
• relaxes smooth muscles
• supports oxygen flow and respiratory function 

This is why yerba mate often feels like clear breathing and bright focus rather than a fast caffeine spike.

4. Polyphenols (chlorogenic acid & others)

• strong antioxidants
• protect cells from oxidative stress
• linked to reduced inflammation

A study found that mate often has comparable or greater antioxidant potential than green tea.

5. Saponins

• plant compounds with anti-inflammatory effects
• may support cholesterol regulation
• give mate a slightly foamy top when shaken

Research suggests saponins contribute to immune support and metabolic balance.

This combination explains why many drinkers describe mate as steady, clean energy with mental clarity rather than wired energy.

Potential side effects and cautions

Yerba mate is generally safe for most people when consumed mindfully and in moderation, but awareness matters.

1. Caffeine sensitivity

Everyone’s sensitivity to caffeine varies, depending on individual metabolism and how quickly caffeine is eliminated from the body. If you are sensitive to stimulants, mate can still cause:

• restlessness
• insomnia (if evening use)
• increased heart rate

Start with small amounts or iced mate for gentler release.

2. Very hot drinks and cancer studies

Some observational studies link very hot beverages (above 65°C) to increased risk of oesophageal cancer, especially when taking big “rushed” sips. Research suggests the risk relates to repeated consumption of scalding drinks rather than mate itself.

Solution: brew mate at 70 to 80°C, avoid boiling water, and drink once cooled down slightly.

Tip: Most materos also cure the yerba leaves in their gourd with an initial pour of cold water. This prevents burning of the yerba (which can occur when water is too hot), keeps the flavour smoother by avoiding bitterness, and lowers the risk of burning your mouth.

3. Interactions and overuse

Large long term consumption can occasionally lead to:

• headaches
• dependency
• digestive discomfort if too strong

Pregnancy, cardiovascular medication, or anxiety conditions may require more caution. Speak to a healthcare provider if unsure. For most healthy adults, moderate consumption – around 2 to 3 servings per day – fits comfortably within the recommended daily caffeine limit of 400 mg.

How does yerba mate feel mentally and physically

Most people describe the effect as:

✨ awake, clear, not anxious
✨ steady focus for reading or studying
✨ no coffee crash
✨ brighter mood + light motivation

“Coffee sometimes makes me sleepy, but yerba mate less so. The energy curve feels smoother and more sustainable.”

— B.

This relatable difference is common, especially for people who metabolise caffeine fast.

Fun fact:

During the FIFA World Cup 2022, Argentina travelled with over half a ton of yerba mate to Qatar. Yes – 500+ kilograms. And it’s no wonder – Messi has been seen drinking mate during training, travel and pre-match routines many times, which also helped bring global attention to the drink.

And it’s not just football either, Argentinian rugby team analysts are known to fill their conference rooms with yerba gourds when touring internationally – this was confirmed by a former colleague who’s seen it firsthand.

Quick comparison table

FEATURE	YERBA MATE 🧉	COFFEE ☕️	TEA 🍵
Caffeine feel	steady clarity	strong spike	gentle
Jitters	low to moderate	more likely	low
Crash	uncommon/low	common	uncommon
Antioxidants	high	moderate	high (varies)
Bioactive compounds	caffeine + theobromine + theophylline	caffeine dominant	caffeine + L-theanine
Best for	study focus & sustained work	fast wake up	calm afternoons

Key takeaway

Yerba mate sits beautifully between tea and coffee. It offers stimulation and clarity while being rich in antioxidants and plant compounds with promising benefits. As with all caffeinated drinks, moderation and temperature awareness matter, but when consumed responsibly, mate can be a supportive part of everyday wellness.

So should you (or shouldn’t) drink yerba mate? Moderation is key, as they say. Despite all the benefits, yerba still contains caffeine which is comparable to a cup of coffee, especially the first pours, and it should be consumed with caution and in moderation, particularly by individuals with high blood pressure for example. And, as research shows, using hotter (or boiling) water releases more caffeine, so keep in mind: moderate temperature; not only for better taste, but also to avoid excessive caffeine intake.

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