Yerba mate, also known as mate, is one of the herbal beverages that has attracted growing attention in recent years, not only because of its distinctive taste but also because of its connection to the culture and traditions of South American communities. Mate has gained worldwide popularity after several football stars were seen enjoying it, including Argentine football star Lionel Messi, turning it from a traditional beverage into a drink that has attracted widespread interest around the world.Yerba mate naturally contains caffeine, which is associated with increased alertness and energy. However, this does not mean that it is suitable for everyone or that consuming larger amounts provides additional benefits. So, what is yerba mate? How is it prepared? What are its different types, and what are its main benefits and potential side effects? And does Lionel Messi really drink it every day? This is what we will explore in detail in the following lines on Dalili Medical.

What Is Yerba Mate?

Yerba mate, known in the Arab world as mate, is an herbal beverage prepared from the leaves of the Ilex paraguariensis plant, which is native to parts of South America. Its leaves are used to prepare traditional hot mate beverages and are also used in some cold drinks.

Yerba mate has gained widespread popularity around the world because it contains a variety of naturally occurring plant compounds, including flavonoids, polyphenols, and xanthines, as well as certain amino acids, vitamins, and minerals. It also contains methylxanthine compounds, most notably caffeine and theobromine, which are associated with the beverage’s stimulant effects and increased alertness.

Mate has traditionally been consumed in many South American countries and has become available in various regions around the world, including some Arab countries, either as a popular beverage or as an ingredient in certain products and drinks.

Does Yerba Mate Contain Caffeine?

Yes, yerba mate naturally contains caffeine. The amount of caffeine in the beverage can vary depending on the type of product, the amount of mate leaves used, the preparation method, and the steeping time.

Is Yerba Mate Suitable for Children?

Because yerba mate contains caffeine, it is best not to give it to children and adolescents as a regular beverage. It is also advisable to pay attention to the total amount of caffeine a child or adolescent consumes from different sources. Parents or guardians can consult a healthcare professional if they have concerns about consuming caffeinated beverages.

Can Yerba Mate Be Consumed Every Day?

The body’s response to caffeine varies from person to person. Therefore, whether yerba mate is suitable for daily consumption depends on the amount consumed and an individual’s tolerance to caffeine. It is preferable to avoid excessive intake while also considering the amount of caffeine consumed from coffee, tea, and other beverages throughout the day.

Does Yerba Mate Help Improve Concentration?

The caffeine in yerba mate may temporarily increase alertness and attention. However, this does not mean that it is a treatment for concentration problems or attention disorders. The effects of caffeine depend on several factors, including the amount consumed and an individual’s sensitivity to caffeine.

Can Yerba Mate Cause Insomnia?

Yes, the caffeine in yerba mate may cause difficulty sleeping or insomnia in some people, particularly when consumed in the evening or shortly before bedtime. Therefore, it is preferable to avoid it late in the day if it affects sleep quality.

Does Yerba Mate Help With Weight Loss?

The caffeine in yerba mate may temporarily affect appetite and energy expenditure, but there is no guarantee that consuming yerba mate alone will lead to weight loss. Therefore, it should not be relied upon as a primary weight-loss method or used as a substitute for a balanced diet and healthy eating habits.

Can Milk or Honey Be Added to Yerba Mate?

Yes, various ingredients can be added to yerba mate according to personal preference, such as milk, honey, cinnamon, lemon, or mint, to create different flavors.

Should Yerba Mate Be Consumed Very Hot?

No. Yerba mate, like any other beverage, should not be consumed when it is extremely hot. It is recommended to allow the drink to cool to a comfortable drinking temperature and avoid excessively high temperatures.

Can Yerba Mate Be Consumed With Coffee?

Yerba mate can be consumed with coffee, but both beverages contain caffeine. Consuming them together may therefore increase the total amount of caffeine consumed throughout the day. Moderation is recommended, while taking into account caffeine intake from all sources.

Is Yerba Mate Suitable Before Bedtime?

Yerba mate is not recommended before bedtime because it contains caffeine, which may cause difficulty sleeping or reduce sleep quality in some people, particularly when consumed late in the day or by individuals who are more sensitive to caffeine.

What Is the Difference Between Yerba Mate and Green Tea?

Although both yerba mate and green tea are plant-based beverages that contain caffeine and natural plant compounds, they are made from different plants. They also differ in taste, plant compounds, preparation methods, and traditional uses.

Yerba mate has a distinctive herbal flavor, while green tea has a flavor that varies depending on its type and preparation method.

What Is the Best Way to Store Yerba Mate?

To maintain the quality and flavor of yerba mate, it is best to store it in an airtight container in a relatively cool, dry place, away from moisture, heat, and direct sunlight. It is also recommended to keep it away from foods and substances with strong odors, as the leaves may absorb these odors and their flavor may be affected.

Types of Yerba Mate

1. Traditional Yerba Mate

Traditional yerba mate usually consists of leaves and stems and is characterized by a distinct herbal flavor and unique taste. It is one of the common types used to prepare mate traditionally, either with a traditional mate cup and bombilla or by steeping and straining.

2. Stemless Yerba Mate

Some varieties are known as Sin Palo or Despalada and contain a higher proportion of leaves compared with stems. They may have a stronger and more concentrated flavor, making them suitable for people who prefer a pronounced mate taste.

3. Fine-Ground Yerba Mate

This type consists of finely ground leaves, which allows the flavor to be extracted more quickly during preparation. It may produce a stronger and more concentrated beverage, depending on the amount of yerba mate used and the preparation method.

4. Coarse-Ground Yerba Mate

Coarse-ground yerba mate contains larger pieces of leaves and stems compared with finely ground varieties, and its flavor may take longer to extract. It is often preferred by people looking for a milder and less concentrated taste.

5. Aged Yerba Mate

Some types of yerba mate undergo an aging process before packaging. Aging may alter their sensory characteristics, including flavor, aroma, and intensity. Aged varieties may have a smoother and more balanced taste compared with some unaged varieties.

6. Flavored Yerba Mate

Some yerba mate varieties contain natural ingredients added to create distinctive flavors. Common additions include:

• Lemon

• Mint

• Orange

• Aromatic herbs

• Berries and other fruits

These varieties may appeal to people who prefer more diverse flavors and a less bitter taste than traditional mate.

7. Roasted Yerba Mate

Some types of yerba mate are processed by roasting, which gives them a deeper flavor and aroma. Their taste may have notes resembling nuts or coffee. They can be an option for people who do not prefer the strong herbal flavor found in some traditional varieties.

Health Benefits of Yerba Mate

1. Rich in Antioxidants

Yerba mate contains antioxidant compounds, including polyphenols and caffeoyl derivatives. These compounds may help the body deal with oxidative stress caused by free radicals.

These compounds may contribute to supporting cellular health; however, this does not mean that consuming yerba mate directly prevents chronic diseases.

2. May Help Increase Alertness and Concentration

Yerba mate naturally contains caffeine, which may help increase alertness and attention and temporarily reduce feelings of fatigue.

The amount of caffeine varies depending on the type of product, the amount of yerba mate used, and the preparation method. Therefore, not every cup contains the same amount of caffeine.

3. May Support Physical Performance

The caffeine in yerba mate may contribute to increased alertness and reduced feelings of fatigue during physical activity in some people.

However, yerba mate should not be considered a substitute for a balanced diet, adequate sleep, or appropriate training.

4. Potential Antimicrobial Properties

Some laboratory studies suggest that compounds found in yerba mate may have antimicrobial properties against certain types of bacteria and fungi.

However, most of these findings are still preliminary and are not sufficient to establish that consuming yerba mate can treat or prevent infections in humans.

5. May Support Weight Management

Some studies have investigated the effects of yerba mate and its compounds, particularly caffeine, on appetite, fat metabolism, and energy expenditure.

However, there is not enough evidence to consider yerba mate an independent method for weight loss. Weight management primarily depends on a balanced eating pattern, physical activity, and appropriate healthy habits.

6. Potential Effects on Blood Sugar Levels

Some preliminary research suggests that yerba mate may have potential effects on glucose metabolism and insulin sensitivity. However, current evidence is not sufficient to establish its effectiveness in treating diabetes or reliably regulating blood sugar levels.

Therefore, yerba mate should not be used as a substitute for prescribed treatment or medical follow-up.

7. May Contribute to Heart Health

Yerba mate contains antioxidant plant compounds, and some studies have investigated its potential effects on cholesterol and blood lipid levels.

However, the findings remain inconclusive. Therefore, yerba mate cannot be considered a treatment for high cholesterol or a proven method of preventing heart disease.

How to Prepare Yerba Mate

Ingredients

• 2–3 tablespoons of dried yerba mate leaves

• Hot water at approximately 70–80°C (158–176°F), not boiling water

• A traditional yerba mate cup or a regular cup

• A strainer or a special mate straw (Bombilla), if available

Traditional Preparation Method

1. Place the yerba mate leaves in the cup until they fill approximately one-third to one-half of the cup.

2. Cover the opening of the cup with your hand, then turn it upside down and gently shake it to help distribute the leaves.

3. Tilt the cup slightly so that the leaves gather on one side, leaving an empty space on the other side.

4. Add a small amount of lukewarm water to the empty area and let it sit for 30–60 seconds.

5. Place the Bombilla into the moistened portion of the leaves.

6. Gradually add hot water, avoiding boiling water.

7. Allow the beverage to steep for 2–5 minutes, depending on your preferred flavor strength.

8. More hot water can be added several times until the flavor of the mate begins to fade.

Tip: Since yerba mate naturally contains caffeine, it is best to avoid excessive consumption, particularly among children and adolescents.

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Lemon Yerba Mate

Ingredients

• 1–2 tablespoons of yerba mate

• 1 cup of hot water

• 1 teaspoon of lemon juice

• Lemon slices

• Honey, according to preference

Preparation

1. Place the yerba mate in a cup and add hot water.

2. Let it steep for 3–5 minutes.

3. Strain the beverage thoroughly.

4. Add lemon juice and honey according to preference.

5. It can be served warm, or you can allow it to cool and add ice cubes for a refreshing cold drink.

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Mint Yerba Mate

Ingredients

• 1–2 tablespoons of yerba mate

• 5–7 fresh mint leaves

• 1 cup of hot water

• Honey, according to preference

Preparation

1. Place the yerba mate and fresh mint leaves in a cup.

2. Add hot water.

3. Let the mixture steep for 3–5 minutes.

4. Strain the beverage to remove the leaves.

5. Add a small amount of honey if you prefer a sweeter flavor.

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Iced Yerba Mate

Ingredients

• 2 tablespoons of yerba mate

• 250 ml of hot water

• 1 cup of ice cubes

• Orange or lemon slices

• Honey or a small amount of sugar, according to preference

Preparation

1. Steep the yerba mate in hot water for 4–5 minutes.

2. Strain the beverage and allow it to cool.

3. Fill a glass with ice cubes.

4. Pour the mate over the ice.

5. Add orange or lemon slices and serve cold.

Orange Yerba Mate

Ingredients

• 1–2 tablespoons of yerba mate

• 1 cup of hot water

• 2–3 tablespoons of fresh orange juice

• 1 orange slice

• Honey, according to preference

Preparation

1. Prepare the yerba mate with hot water, then strain it thoroughly.

2. Allow the beverage to cool slightly.

3. Add the orange juice and orange slice.

4. The drink can be served with ice cubes for a refreshing cold beverage.

Milk Yerba Mate

Ingredients

• 1 tablespoon of yerba mate.

• 150 ml of hot water.

• 100 ml of milk.

• Honey or cinnamon, according to preference.

Preparation

1. Steep the yerba mate in hot water for 3–4 minutes.

2. Strain the beverage thoroughly.

3. Heat the milk over low heat without bringing it to a boil.

4. Mix the warm milk with the yerba mate.

5. Add cinnamon or honey according to preference, then serve warm.

Note: Yerba mate contains caffeine, so it should be included when considering total daily caffeine intake, and excessive consumption should be avoided.

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Apple and Cinnamon Yerba Mate

Ingredients

• 1–2 tablespoons of yerba mate.

• 250 ml of hot water.

• 3–4 apple slices.

• 1 small cinnamon stick or a pinch of ground cinnamon.

• Honey, according to preference.

Preparation

1. Place the apple slices and cinnamon in a cup.

2. Add the yerba mate.

3. Pour the hot water over the ingredients.

4. Let the mixture steep for 4–5 minutes.

5. Strain the beverage, then add honey according to preference.

6. It can be served warm or allowed to cool and served with ice.

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Strawberry and Lemon Yerba Mate

Ingredients

• 1 tablespoon of yerba mate.

• 200–250 ml of hot water.

• 3 strawberries, sliced.

• A small amount of lemon juice.

• Ice cubes.

Preparation

1. Prepare the yerba mate with hot water and steep for about 4 minutes.

2. Strain the beverage and allow it to cool.

3. Add the strawberry pieces and lemon juice.

4. Add ice cubes and serve cold.

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Mango Yerba Mate

Ingredients

• 1 tablespoon of yerba mate.

• 200 ml of hot water.

• ½ cup of mango pieces.

• Ice cubes.

• A small amount of lemon juice.

Preparation

1. Prepare the yerba mate with hot water, then strain it thoroughly.

2. Allow the beverage to cool.

3. Place the mango and yerba mate in a blender.

4. Blend until smooth and well combined.

5. Add ice and a small amount of lemon juice, then serve cold.

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Peach Yerba Mate

Ingredients

• 1–2 tablespoons of yerba mate.

• 1 cup of hot water.

• ½ peach, sliced.

• Ice cubes.

• Honey, according to preference.

Preparation

1. Prepare the yerba mate with hot water, then strain it thoroughly.

2. Allow the beverage to cool.

3. Add the peach slices, ice cubes, and honey according to preference.

4. The ingredients can be blended to create a smooth, cold beverage.

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Cocoa Yerba Mate

Ingredients

• 1 tablespoon of yerba mate.

• 1 cup of hot water.

• 1 teaspoon of unsweetened cocoa powder.

• 100 ml of milk.

• Cinnamon, according to preference.

Preparation

1. Prepare the yerba mate with hot water, then strain it thoroughly.

2. Mix the cocoa powder with a small amount of milk until it dissolves and becomes smooth.

3. Add the remaining milk and the yerba mate.

4. Heat the mixture gently without bringing it to a boil.

5. Add cinnamon according to preference, then serve warm.

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Ginger and Lemon Yerba Mate

Ingredients

• 1 tablespoon of yerba mate.

• 1 small slice of fresh ginger.

• 1 cup of hot water.

• A small amount of lemon juice.

• Honey, according to preference.

Preparation

1. Place the ginger and yerba mate in a cup.

2. Add the hot water.

3. Let the mixture steep for 4–5 minutes.

4. Strain the beverage thoroughly.

5. Add lemon juice and honey according to preference, then serve warm.

Coconut Yerba Mate

Ingredients

• 1 tablespoon of yerba mate.

• 150 ml of hot water.

• 100 ml of coconut milk.

• Ice cubes, according to preference.

Preparation

1. Prepare the yerba mate with hot water, then strain it thoroughly.

2. Mix the yerba mate with the coconut milk until well combined.

3. The beverage can be served warm or allowed to cool and served with ice cubes for a refreshing cold drink.

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Potential Side Effects of Yerba Mate ⚠️

1. Insomnia and Sleep Disturbances

Caffeine may stimulate the nervous system and can cause some people to experience:

• Difficulty falling asleep.

• Frequent waking during the night.

• Increased alertness at bedtime.

• Reduced sleep quality.

These effects are more likely when caffeinated beverages are consumed later in the day.

2. Anxiety and Nervousness

Some people may be more sensitive to the effects of caffeine, which can lead to:

• Increased tension and nervousness.

• Restlessness.

• Increased anxiety.

• Difficulty relaxing.

The degree of sensitivity to caffeine varies from person to person.

3. Increased Heart Rate

Excessive caffeine consumption may increase heart rate or cause a sensation of heart palpitations in some people.

If severe or recurrent palpitations occur, it is best to stop consuming caffeinated beverages and tell a parent or trusted adult. A doctor should be consulted if the symptoms persist or are concerning.

4. Headaches

Caffeine may cause headaches in some people. In addition, suddenly stopping caffeine after becoming accustomed to it may be associated with symptoms such as headaches, fatigue, and drowsiness.

5. Digestive Problems

Yerba mate may cause digestive discomfort in some people, particularly when consumed in large amounts. Possible symptoms include:

• Nausea.

• Stomach pain or discomfort.

• Increased stomach acidity.

• Digestive upset.

The type and severity of these symptoms vary from person to person.

6. Increased Urination

Caffeine may have a mild diuretic effect. As a result, some people may notice an increased need to urinate, particularly after consuming large amounts of caffeinated beverages.

7. Effects on Iron Absorption

Some plant compounds found in herbal beverages, including yerba mate, may affect the absorption of non-heme iron, which is primarily found in plant-based foods.

Therefore, it is preferable to avoid excessive consumption of yerba mate directly with iron-rich meals, particularly for people with low iron levels or concerns related to iron absorption.

8. Risks of Consuming It Very Hot

The temperature of the beverage is an important consideration when consuming yerba mate. Some studies have associated frequent consumption of very hot beverages with an increased risk of esophageal cancer.

This does not mean that yerba mate itself directly causes cancer; evidence suggests that the high temperature of the beverage may be an important factor in this association.

Therefore, it is recommended to allow yerba mate to cool to a suitable drinking temperature and avoid consuming it when it is extremely hot or hot enough to burn the mouth.

9. Excessive Caffeine Intake

Combining yerba mate with other sources of caffeine, such as coffee, tea, and other caffeinated beverages, may increase total daily caffeine intake.

Excessive caffeine consumption may cause symptoms such as:

• Nervousness and tension.

• Insomnia.

• Headaches.

• Nausea and stomach discomfort.

• Increased heart rate or heart palpitations.

Note for adolescents: Because yerba mate contains caffeine, it is best not to rely on caffeinated beverages regularly. It is also important to consider other sources of caffeine consumed throughout the day.

Tips for Consuming Yerba Mate

To enjoy yerba mate while reducing the likelihood of caffeine-related side effects, especially those associated with excessive caffeine intake, consider the following tips:

1. Avoid Drinking It Extremely Hot

Allow yerba mate to cool to a suitable temperature before drinking it. Avoid consuming it while it is extremely hot, as frequent consumption of very hot beverages may be associated with health risks.

2. Pay Attention to Your Caffeine Intake

Yerba mate naturally contains caffeine, so it is important to consider your total caffeine intake from different sources and avoid excessive consumption alongside coffee, tea, or other caffeinated beverages.

3. Avoid Drinking It Before Bedtime

Caffeine may increase alertness and make it more difficult for some people to sleep. Therefore, it is preferable to avoid yerba mate during the hours close to bedtime.

4. Start With a Small Amount

If you are trying yerba mate for the first time, it is better to start with a small amount and observe how your body responds to caffeine, especially if you are not accustomed to caffeinated beverages.

5. Do Not Use It as a Substitute for Water

Yerba mate is not a substitute for water. Make sure to drink enough water throughout the day to maintain adequate hydration.

6. Avoid Excessive Consumption

Consuming larger amounts of yerba mate does not necessarily provide greater benefits and may instead increase the likelihood of side effects such as headaches, nervousness, stomach discomfort, or palpitations.

7. Pay Attention to Your Sensitivity to Caffeine

If you experience bothersome symptoms such as significant nervousness, palpitations, or insomnia after consuming yerba mate, it is best to stop consuming it and talk to a parent or trusted adult. Consult a doctor when necessary.

8. Avoid Consuming It Directly With Iron-Rich Meals

Some plant compounds found in yerba mate may affect the absorption of non-heme iron. Therefore, if you are concerned about optimizing iron absorption, it is preferable not to consume yerba mate directly with iron-rich meals.

9. Choose a Reliable Product

Purchase yerba mate from a reputable source and check the packaging, storage conditions, and expiration date. Store it in a dry place away from moisture, heat, and strong odors.

10. Adolescents Should Be Cautious With Caffeine

Because yerba mate contains caffeine, adolescents should avoid relying on it or other caffeinated beverages regularly. It is important to be aware of other sources of caffeine consumed throughout the day. Any concerns about caffeine consumption can be discussed with a parent or healthcare professional.