What Happens to Your Body When You Drink Yerba Mate?

October 9, 2025 •

5 min read

Consumed by millions in South America, yerba mate is a popular herbal tea known for its stimulating effects and rich nutrient profile. When you drink yerba mate, a combination of caffeine and other compounds provides a distinctive energizing boost while delivering a high concentration of antioxidants.

Quick Summary

Yerba mate's effects include a sustained energy boost, enhanced mental focus, and increased antioxidant intake. It also supports metabolism, aids digestion, and contributes to heart health. Consumers should be mindful of potential side effects, particularly with excessive consumption.

Key Points

Sustained Energy: Yerba mate's combination of caffeine, theobromine, and theophylline provides a smoother, more sustained energy boost compared to coffee, with fewer jitters.
High Antioxidant Content: The tea is exceptionally rich in polyphenols and saponins, which help combat oxidative stress and support immune function.
Metabolic Support: It can aid in weight management by boosting metabolism, increasing fat oxidation during exercise, and suppressing appetite.
Digestive Aid: Traditionally used to support digestive health, yerba mate can act as a natural laxative and stimulate bile production for better fat digestion.
Potential Cancer Risk: Long-term, heavy consumption is linked to increased risk of certain cancers, particularly when consumed at very high temperatures. Drinking it warm or cold and in moderation minimizes this risk.
Caffeine Sensitivity: As with other caffeinated beverages, high intake can lead to side effects such as nervousness, headaches, and sleep issues, especially in sensitive individuals.
Heart Health: Regular, moderate consumption may help lower LDL (bad) cholesterol and protect against cardiovascular disease due to its antioxidant properties.

Yerba mate is a traditional South American beverage made from the leaves and twigs of the Ilex paraguariensis plant. For centuries, it has been a cultural staple, often shared in a gourd and sipped through a filtered straw, known as a bombilla. While it offers a stimulating effect similar to coffee, its impact on the body is distinct due to its unique combination of compounds. Understanding these effects is key to enjoying this brew responsibly and maximizing its benefits for overall wellness.

The Stimulating Effect: Energy and Mental Focus

Yerba mate's most well-known effect is its ability to boost energy and mental clarity, often without the jitteriness associated with coffee. This is due to its unique composition of three xanthines: caffeine, theobromine, and theophylline. While caffeine is the most abundant stimulant, theobromine, also found in chocolate, contributes a gentler, more relaxing sense of well-being, while theophylline is a mild bronchodilator. This synergy is believed to provide a smoother, more sustained energy release.

Improved alertness: Caffeine blocks the effects of adenosine, a molecule that causes drowsiness, enhancing alertness and focus.
Reduced fatigue: The combination of stimulants helps alleviate mental and physical tiredness.
Enhanced productivity: Increased mental focus and sustained energy can lead to higher productivity, making it a popular choice for students and professionals.

Rich in Antioxidants and Nutrients

Yerba mate is exceptionally rich in antioxidants, boasting higher levels of polyphenols and other beneficial compounds than green tea. These antioxidants help combat oxidative stress and neutralize harmful free radicals, which can protect cells from damage. The tea also contains a modest but valuable array of vitamins and minerals.

Saponins: These phytochemicals have anti-inflammatory and cholesterol-lowering properties.
Vitamins and Minerals: Yerba mate contains vitamins A, C, E, B1, B2, and B6, along with minerals like potassium, magnesium, and zinc. While not present in large amounts, they contribute to overall nutritional intake.

Impact on Metabolism and Weight Management

Several studies suggest yerba mate can aid in weight management and metabolic health, though it is not a weight-loss cure-all.

Increased metabolism: Its caffeine content has thermogenic properties, meaning it slightly increases the body's calorie-burning rate.
Enhanced fat oxidation: Research indicates that yerba mate can increase fat utilization for energy, especially during exercise.
Appetite suppression: Some evidence suggests it may help reduce appetite and increase feelings of fullness, helping to manage overall calorie intake.

Support for Heart Health and Circulation

The antioxidants in yerba mate, particularly saponins, may benefit cardiovascular health by influencing cholesterol levels and circulation.

Lowers cholesterol: Studies have shown that consuming yerba mate can lead to a reduction in LDL (bad) cholesterol levels in individuals with dyslipidemia.
Protects against disease: By reducing oxidative stress and lowering cholesterol, it may reduce the risk of heart disease.

Effects on Digestion

Traditionally, yerba mate has been used to support digestion and alleviate gastrointestinal issues.

Natural laxative: It can help stimulate regular bowel movements, preventing constipation.
Aids digestion: The brew stimulates the secretion of digestive juices and aids intestinal peristalsis, promoting smoother digestion and reducing feelings of heaviness after meals.

Potential Risks and Considerations

While generally safe in moderation, excessive or improper consumption can lead to side effects.

Cancer risk: Long-term, heavy consumption of yerba mate has been linked to a higher risk of certain cancers, particularly of the mouth, throat, and lungs. The risk is significantly higher when consuming the tea at very hot temperatures, which can damage the lining of the digestive tract. Smoking and heavy alcohol use may further increase this risk. Drinking the tea at cooler temperatures can help mitigate this risk.
Caffeine-related side effects: High consumption of yerba mate can cause typical caffeine-related issues, such as insomnia, nervousness, headaches, upset stomach, and rapid heartbeat, especially in sensitive individuals.
Medication interactions: Yerba mate's caffeine content can interact with certain medications, including some antidepressants and muscle relaxants. Always consult a healthcare provider before incorporating it into your routine if you take medication.

Yerba Mate vs. Coffee: A Quick Comparison


Feature	Yerba Mate	Coffee
Energy Effect	Smoother, more sustained energy boost; less prone to jitters and crashes.	Faster energy spike, which can be followed by a crash; higher chance of jitteriness.
Stimulants	Contains caffeine, theobromine, and theophylline.	Primarily contains caffeine.
Nutrient Profile	Rich in antioxidants (polyphenols, saponins), vitamins (B vitamins, C, E), and minerals.	Contains beneficial antioxidants but generally fewer vitamins and minerals.
Antioxidant Levels	Higher in polyphenols than green tea, making it a potent antioxidant source.	High in antioxidants like chlorogenic and caffeic acid, but yerba mate is notably higher in polyphenols.
Potential Risks	Linked to cancer risk when consumed very hot and in large quantities.	Highly acidic, potentially causing heartburn or irritating sensitive stomachs.

How to Enjoy Yerba Mate Safely

To reap the benefits of yerba mate while minimizing risks, consider the following best practices:

Moderate your intake: For healthy adults, limiting consumption to a moderate amount is advisable.
Avoid very hot temperatures: Drink yerba mate warm, rather than very hot, to reduce the risk associated with high temperatures.
Consult a professional: If you have underlying health conditions, are pregnant or breastfeeding, or are taking medication, talk to a doctor before making yerba mate a regular part of your diet.
Use quality products: Opt for high-quality, trusted brands. Some processing methods, such as smoke-drying, can increase levels of potentially harmful compounds like polycyclic aromatic hydrocarbons (PAHs). Look for smokeless-dried or air-dried varieties.

Conclusion

Drinking yerba mate offers a unique blend of benefits, providing a sustained energy boost, a wealth of antioxidants, and support for metabolism and digestion. Its stimulating properties come from a trifecta of compounds—caffeine, theobromine, and theophylline—which work together for a smoother experience than coffee. However, the potential risks associated with long-term, heavy consumption, particularly when consumed very hot, should not be ignored. By enjoying yerba mate in moderation and at a safe temperature, you can incorporate this traditional South American brew into a healthy lifestyle. For personalized advice, it is always recommended to consult a healthcare professional, especially if you have pre-existing health concerns or are on medication.

Frequently Asked Questions

The energy from yerba mate is often described as smoother and more sustained than coffee. This is due to a combination of caffeine with other stimulating compounds like theobromine and theophylline, which provide a balanced lift without the intense jitters or crash associated with coffee.

While not a magic bullet, yerba mate can aid in weight management by boosting metabolism, increasing fat oxidation during exercise, and suppressing appetite. It is most effective when combined with a healthy diet and regular physical activity.

For most healthy adults, moderate consumption is safe. However, long-term, heavy consumption, especially when consumed very hot, is linked to a higher risk of certain cancers, particularly in the upper respiratory and digestive tracts. Excessive caffeine intake can also cause side effects like headaches and nervousness.

Yes, yerba mate has been traditionally used to aid digestion. It can act as a mild laxative, stimulate the secretion of digestive juices, and improve intestinal peristalsis, which can alleviate issues like constipation and bloating.

Studies have shown that regular yerba mate consumption may help improve serum lipid levels, leading to a reduction in LDL (bad) cholesterol. This effect is attributed to its high antioxidant and saponin content.

Due to its caffeine content, pregnant women, breastfeeding mothers, and those with anxiety disorders or high blood pressure should consult a doctor before consuming yerba mate. Caffeine can worsen anxiety symptoms and is associated with risks during pregnancy in high doses.

The primary risk factor appears to be the high temperature at which it is traditionally consumed. To minimize risk, drink yerba mate at a warm or cold temperature rather than very hot, and consume it in moderation.