How long should I drink yerba mate? Understanding safety and risks

October 9, 2025 •

4 min read

In some parts of South America, yerba mate is traditionally enjoyed throughout the day, every day, often shared in a social setting. This customary, long-term consumption stands in contrast to the health advice often given in other regions, leaving many wondering about the appropriate duration for drinking this popular herbal tea.

Quick Summary

The safe duration for drinking yerba mate depends on volume and personal health factors. Moderate, short-term intake (up to 12 weeks) is generally considered safe, but high-volume, long-term consumption has been linked to increased health risks, especially when very hot. Listen to your body and consult a doctor for personalized advice.

Key Points

Moderate, Short-Term Use: Drinking yerba mate in moderate amounts (1-2 cups per day) is generally considered possibly safe for up to 12 weeks.
High-Volume, Long-Term Risk: Heavy, long-term consumption (1-2 liters daily) is linked to an increased risk of certain cancers, particularly oral and esophageal cancer.
Temperature Matters: Consuming yerba mate very hot (over 65°C) is associated with a higher risk of esophageal damage and cancer, independent of the tea itself.
PAH Compounds: Yerba mate contains polycyclic aromatic hydrocarbons (PAHs), known carcinogens that contribute to the long-term risk associated with heavy intake.
Listen to Your Body: Pay attention to caffeine side effects like insomnia or anxiety and consider taking breaks from yerba mate to reset your tolerance.
Consult a Professional: Individuals with specific health conditions (anxiety, heart issues, osteoporosis) or who are pregnant or breastfeeding should consult a healthcare provider.

Yerba Mate: A Cultural Staple vs. a Dietary Supplement

Originating from the Ilex paraguariensis plant, yerba mate is more than just a beverage; it's a social ritual in countries like Argentina and Uruguay. While a daily tradition for millions, its recent rise as a health supplement outside of South America has prompted questions about its safety and proper use over time. For most adults, moderate consumption for a short duration, such as a daily cup for up to 12 weeks, is considered possibly safe. However, the key distinction lies between this moderate, temporary use and the heavy, continuous consumption seen in some cultural practices.

The Risks of High-Volume, Long-Term Yerba Mate Consumption

Medical experts and research suggest caution regarding large daily intakes of yerba mate over many years. This concern stems from two main issues: carcinogenic compounds and the temperature at which the tea is consumed.

Polycyclic Aromatic Hydrocarbons (PAHs)

Yerba mate leaves contain polycyclic aromatic hydrocarbons (PAHs), which are known carcinogens also found in tobacco smoke and grilled meats. While the transfer rate of these compounds into the tea depends on the brewing method, some studies have found that heavy, long-term mate drinkers show similar levels of PAH metabolites in their urine as smokers. This has led to concerns about increased risk for several cancers, including oral, esophageal, and lung cancer, particularly in individuals who consume 1–2 liters daily for a long time. The risk is significantly higher when combined with smoking or heavy alcohol use.

The Danger of Very Hot Temperatures

The temperature at which yerba mate is consumed is another significant factor linked to increased cancer risk, specifically esophageal squamous cell carcinoma (ESCC). The International Agency for Research on Cancer (IARC) classifies drinking beverages hotter than 65°C as 'probably carcinogenic to humans' (Group 2A). The thermal injury caused by consistently consuming very hot liquids can damage the delicate lining of the esophagus, which may promote the development of cancerous cells over time.

Practicing Moderation and Taking Breaks

As with most caffeinated beverages, moderation is the most important factor for safe consumption. For the average person, consuming 1–2 cups per day is a reasonable starting point. Paying attention to your body's response is also crucial, especially if you are new to yerba mate. Symptoms like jitteriness, insomnia, or an upset stomach are signs to reduce your intake.

How to Safely Incorporate Yerba Mate:

Start Small: Begin with a small amount, such as one cup in the morning, to assess your tolerance.
Cool It Down: Always allow the brew to cool to a moderate temperature (below 65°C) to mitigate the thermal injury risk associated with hot liquids.
Schedule Breaks: Taking periodic breaks, like the six-month hiatus described by one long-term user, can help you manage your caffeine tolerance and reassess its impact on your well-being.
Avoid Additives: Plain yerba mate has negligible calories, making it suitable for intermittent fasting, but avoid adding sugar or milk, which can alter its effects.
Listen to Your Body: Your body will provide cues if your intake is too high. Pay attention to changes in sleep, mood, and digestion.

Moderate vs. High Consumption: A Comparison


Feature	Moderate Consumption (e.g., <1 L/day)	High Consumption (e.g., >1–2 L/day)
Duration	Possibly safe for short periods (up to 12 weeks)	Possibly unsafe for long periods
Typical Volume	1-4 cups/day, or ~30g of leaves	4-8+ cups/day
Acute Side Effects	Mild, such as nervousness or upset stomach, especially for new drinkers	Increased risk of typical caffeine side effects like insomnia and rapid heartbeat
Long-Term Risks	Lowered risk, especially when consumed at a safe temperature	Increased risk of certain cancers, particularly when consumed hot and combined with other risk factors
Target Audience	General adult population, beginners, individuals seeking a mild boost	Not recommended, especially for those with risk factors or health conditions

Yerba Mate and Specific Health Conditions

Certain individuals should be particularly cautious or avoid yerba mate altogether. Its caffeine content and other active compounds can pose risks depending on pre-existing health issues. For instance, caffeine can increase eye pressure in individuals with glaucoma and may affect blood sugar levels in those with diabetes. Pregnant and breastfeeding women should also be especially cautious due to potential risks from high caffeine intake and the presence of PAHs. If you have any underlying health concerns, it is vital to consult a healthcare professional before incorporating yerba mate into your daily routine.

Conclusion

There is no single answer to the question of how long you should drink yerba mate, but the evidence points toward a clear distinction based on volume and duration. While moderate, short-term consumption can be part of a healthy lifestyle for most adults, long-term, high-volume intake is associated with heightened risks, including some types of cancer. By practicing moderation, allowing the tea to cool, and being mindful of your body's signals, you can enjoy the traditional beverage responsibly and safely. Individuals with health concerns or who are pregnant should always seek medical advice before use. For more comprehensive information on herbal supplements and their risks, you can refer to the National Institutes of Health (NIH) Dietary Supplements resource.

Frequently Asked Questions

Drinking yerba mate every day in moderate amounts (1-2 cups) for a few weeks is generally considered safe. However, sustained, high-volume daily consumption over many years has been linked to increased health risks, including certain cancers.

Scientific evidence suggests a link between heavy, long-term consumption of yerba mate and an increased risk of several cancers, including oral, esophageal, and lung cancer. This risk is compounded by drinking it very hot (over 65°C) and is significantly higher in those who also smoke or drink alcohol.

A moderate amount is typically considered to be 1 to 2 cups of tea per day. Some sources suggest using about 30 grams of dried leaves, which can be steeped multiple times throughout the day. It is important to listen to your body and start with a smaller amount, especially as a beginner.

Yes, taking periodic breaks from yerba mate can be a good idea. This helps manage caffeine tolerance and allows you to evaluate the beverage's effects on your body. Anecdotal reports suggest that resuming consumption after a break is well-tolerated.

Short-term use, defined by some studies as up to 12 weeks, is possibly safe for most healthy adults, provided consumption is moderate. For long-term use, the health implications become more complex and are linked to higher volumes and temperature.

Consuming yerba mate at very high temperatures (over 65°C) is a risk factor for esophageal cancer because the heat can cause thermal damage to the throat lining over time. Allowing the tea to cool to a warm temperature greatly mitigates this risk.

Yes, yerba mate contains caffeine and can interact with various medications. It should be used with caution by individuals with anxiety, heart conditions, diabetes, glaucoma, or those taking medications that affect blood clotting or breakdown caffeine. Pregnant and breastfeeding women should avoid it or limit caffeine intake significantly.