Is Drinking Mate Every Day Good for You? The Pros, Cons, and Safe Practices

January 10, 2026 •

3 min read

Yerba mate contains a unique blend of 24 vitamins and minerals, along with a powerful antioxidant profile, making it a popular energizing beverage. But is drinking mate every day a healthy habit, or are there specific risks and side effects to be aware of before making it a daily ritual?

Quick Summary

This article explores the health benefits of drinking yerba mate daily, including its antioxidants and energy boost, alongside potential risks and safety considerations.

Key Points

Sustained Energy Boost: Yerba mate provides a smooth, balanced energy lift and improved focus without the jitters and crash often caused by coffee, due to its unique combination of caffeine and other compounds.
Rich in Antioxidants: Daily consumption offers a potent dose of antioxidants, including chlorogenic acid and saponins, which fight oxidative stress and support overall wellness.
Potential for Weight Management: Studies suggest yerba mate can help boost metabolism and promote fat oxidation, making it a helpful tool for weight loss when combined with a healthy lifestyle.
Mitigate Cancer Risk by Avoiding Heat: The potential cancer risk linked to long-term, high-volume consumption is associated with drinking it scalding hot, not the mate itself; cooling the beverage before drinking is key.
Listen to Your Body: Like any caffeinated beverage, daily yerba mate intake requires monitoring, especially for those sensitive to caffeine, to avoid side effects like anxiety or insomnia.

Unpacking the Health Benefits of Daily Yerba Mate

For centuries, yerba mate has been a cultural staple in South America, revered for its invigorating properties and social importance. In recent years, its reputation as a healthful beverage has spread worldwide. Consuming yerba mate every day in moderation can offer a number of science-backed benefits, many of which stem from its rich nutritional composition.

Rich in Antioxidants and Nutrients

Yerba mate is rich in beneficial plant compounds like xanthines, caffeoyl derivatives, saponins, and polyphenols, which act as powerful antioxidants. These help protect against oxidative stress linked to aging and chronic diseases. Saponins may offer anti-inflammatory and cholesterol-lowering effects. Some studies suggest it surpasses green tea in antioxidant capacity.

Sustained Energy and Mental Clarity

The unique blend of caffeine, theobromine, and theophylline in yerba mate provides a smoother, more sustained energy boost compared to coffee. Many report improved focus, alertness, and mood without the jitters associated with high caffeine. Its caffeine content is similar to coffee, around 85 mg per 8 ounces.

Potential Aid for Weight Management

Yerba mate may support weight loss by boosting metabolism and fat oxidation. It could also help suppress appetite and reduce cravings. Including it in a healthy lifestyle might offer a modest boost to weight management efforts.

Supporting Heart Health

The saponins and polyphenols in yerba mate are linked to cardiovascular benefits. Regular consumption may help lower LDL ("bad") cholesterol and triglycerides, and potentially raise HDL ("good") cholesterol. Theobromine further supports heart health by relaxing blood vessels.

Potential Risks and Considerations for Daily Consumption

While daily yerba mate offers benefits, it's important to be aware of potential risks.

High Temperatures and Cancer Risk

Long-term, daily consumption of very hot yerba mate has been associated with increased risk of mouth, throat, and esophageal cancers. This risk is primarily linked to the thermal injury from hot liquids, possibly exacerbated by PAHs in some mate processed over fire, especially with smoking and heavy alcohol use. Drinking mate at moderate temperatures helps mitigate this risk.

Caffeine-Related Side Effects

Excessive daily intake can lead to typical caffeine side effects like insomnia, anxiety, jitters, upset stomach, and headaches. The general daily caffeine limit for healthy adults is 400 mg. Individuals sensitive to caffeine or with certain health conditions should limit intake and consult a doctor.

Drug Interactions

Caffeine can interact with certain medications, including some antibiotics, antidepressants (MAOIs), and stimulants. It can also interfere with cardiac stress tests. Consult a healthcare provider about safe consumption if you are on medication.

Who Should Be Cautious?

Certain individuals should be cautious or avoid daily yerba mate:

Pregnant/breastfeeding women: Caffeine can pose risks.
Heart conditions: Caffeine can affect heart rhythm.
Anxiety disorders: High caffeine can worsen anxiety.
Children/adolescents: More sensitive to caffeine.

Mate vs. Coffee vs. Green Tea: A Comparison


Feature	Yerba Mate	Coffee	Green Tea
Caffeine (per 8oz)	~85 mg	~95 mg	~30-50 mg
Energy Effect	Smooth, sustained energy and focus	Quick spike, potential crash	Gentle, calming lift
Antioxidant Profile	Rich in chlorogenic acid, saponins	Moderate, but high in polyphenols	Rich in EGCg
Nutrients	24 essential vitamins and minerals	Few	Moderate
Potential Side Effects	Less jitters, but caffeine risks	Higher risk of jitters, crash	Milder, less side effects

How to Safely Prepare and Enjoy Yerba Mate

For a safe daily experience, consider these preparation methods and tips:

Preparation Methods

Traditional: Use a gourd and bombilla. Fill one-third with leaves, add cool water, then hot water (160-170°F).
French Press: Steep mate in hot water (160-170°F) for 5-10 minutes.
Tea Bags: Use bags and steep in warm water.

Key Tips for Safe Daily Drinking

Use hot, not boiling, water to reduce cancer risk.
Moderate intake to stay within the 400 mg daily caffeine limit.
Add flavors like lemon or mint if desired.
Reduce intake if experiencing negative effects like jitters or insomnia.

Conclusion

So, is drinking mate every day good for you? In moderation and prepared correctly, it offers significant health benefits, including sustained energy and potent antioxidants. However, be mindful of caffeine risks and the cancer risk associated with drinking it scalding hot. By following safe practices, you can enjoy daily yerba mate as part of a healthy lifestyle.

For more information on the side effects and safety considerations of yerba mate, you can visit the WebMD page on Yerba Mate.

Frequently Asked Questions

While the optimal dose varies, many sources suggest that consuming about 1 to 2 liters daily long-term may increase health risks. A moderate intake of a few cups per day for a healthy individual is generally considered safe. Always listen to your body and consult a healthcare provider if you have concerns.

Yes, some studies have linked long-term, high-volume consumption of yerba mate to an increased risk of certain cancers, but experts agree this is due to drinking the liquid at scalding hot temperatures, not the mate itself. Drinking it at a moderate, warm temperature significantly mitigates this risk.

A standard 8-ounce cup of yerba mate contains slightly less caffeine than an average cup of coffee (around 85mg vs. 95mg). However, the presence of theobromine and theophylline in mate leads to a more balanced and sustained energy boost without the typical coffee jitters.

People with high blood pressure should consume yerba mate with caution. The caffeine content can increase blood pressure, especially in those not used to caffeine. It is best to consult with a doctor before incorporating it into your daily routine.

No, yerba mate is possibly unsafe for pregnant and breastfeeding women due to its caffeine content. High doses of caffeine during pregnancy have been linked to risks like miscarriage and low birth weight, and it may cause irritability in nursing infants.

To minimize risk, avoid using boiling water. Instead, use hot water between 160-170°F (71-77°C). Using a French press or tea bags can also offer a convenient and safe preparation method while controlling the water temperature.

Yes, yerba mate has traditionally been used as a digestive aid. It can stimulate bile production, help break down food, and has mild laxative properties. However, the caffeine can worsen diarrhea or IBS symptoms in some people.