From the Guidelines
Yerba mate consumption is recommended in moderation, as it offers several health benefits, including antioxidant and anti-inflammatory properties, while also posing potential risks, such as increased cancer risk and caffeine-related side effects, as noted in studies 1.
Benefits of Yerba Mate
- Rich in polyphenols and saponins, which may help lower cholesterol and blood sugar levels
- Contains caffeine, antioxidants, and various nutrients that may boost energy, enhance mental focus, and support weight management
- May reduce inflammation and improve overall health
Risks of Yerba Mate
- Drinking very hot yerba mate regularly has been associated with increased risk of esophageal, oral, and laryngeal cancers, particularly when consumed at temperatures above 149°F (65°C)
- Caffeine content may cause anxiety, insomnia, increased heart rate, and digestive issues in sensitive individuals
- Pregnant women should limit consumption due to caffeine's potential effects on fetal development
- Those taking medications should consult healthcare providers about possible interactions
Safe Consumption Guidelines
- Allow the beverage to cool slightly before drinking
- Limit intake to moderate amounts (2-3 cups daily) to enjoy the benefits while minimizing potential risks
- Be aware of the potential risks and benefits, and consult a healthcare provider if you have any concerns It is essential to weigh the benefits and risks of yerba mate consumption and make an informed decision based on individual circumstances, as noted in the study 1, which recommends holding yerba mate for 2 weeks before surgery due to its potential effects on hyperglycemia and cardiovascular health.
From the Research
Benefits of Consuming Yerba Mate
- Yerba Mate has been shown to have a number of beneficial health effects, including a protective effect on liver cells, stimulation of the central nervous system, anti-inflammatory effect, as well as a positive effect on the cardiovascular system 2.
- It has been suggested that Yerba Mate may be beneficial for obesity management and may have a hypocholesterolemic effect, helping to lower cholesterol levels 3.
- Yerba Mate has been found to have a high antioxidant capacity, protecting DNA from oxidation and in vitro low-density lipoprotein lipoperoxidation 3.
- The consumption of Yerba Mate may contribute to the intake of nutrients, including manganese, which surpassed recommended daily intake values when considering a consumption amount of 50 g day-1 of yerba mate as chimarrão 4.
- Yerba Mate has been found to contain bioactive compounds with antioxidant activity, including neochlorogenic acid, chlorogenic acid, and caffeic acid, which may help to protect against oxidative stress 5.
Risks of Consuming Yerba Mate
- A very high consumption of Yerba Mate, especially when very hot, may increase the risk of occurrence of cancer, although this has not been unequivocally confirmed by scientific studies to-date 2.
- Total Cd levels in Yerba Mate products were often above those permitted by South America legislation, although estimated daily consumption intake indicated no risk associated with the chimarrão beverage 4.
- The reference values of Yerba Mate products sold in South America should be revised, particularly with regards to Cd and Pb levels 4.
- Some research has suggested that Yerba Mate tea may be associated with both the prevention and the cause of some types of cancers, highlighting the need for further study 3.