Green yerba mate: benefits, dosage, contraindications
Other name(s)
Yerba mate
Scientific name(s)
Ilex paraguariensis
Family or group:
Plants
Active ingredients:
Chlorogenic acid
Caffeine
Indications
Scoring methodology
EFSA approval.
Weight control ✪✪✪✪✪
Mate is recognized for its effects on weight management. It works by stimulating metabolism, promoting thermogenesis and fat oxidation, and by reducing appetite. Clinical studies show that daily consumption of 3150 mg of mate extract for 12 weeks significantly reduces fat mass and body fat percentage in overweight individuals. Chlorogenic acid, a key bioactive compound, plays an essential role by inhibiting fat absorption and modulating the expression of genes related to adipogenesis.
Posologie
Orally
3 g
dry extract
Fatigue ✪✪✪✪✪
Maté is traditionally used to relieve tiredness thanks to its stimulating properties. Its caffeine content acts on the central nervous system to improve alertness, enhance concentration and reduce feelings of weariness. According to the EMA monograph data, Maté is classified as a traditional herbal medicinal product, recommended to relieve symptoms of weakness and fatigue. It is generally consumed as an infusion: 2 to 4 g of dried leaves in hot water, up to three times a day. rnrn
Posologie
Oral use
2 - 4 g
Herbal tea/tea/infusion
Urinary disorders ✪✪✪✪✪
Maté also has diuretic properties useful for managing mild urinary disorders. It increases urine production, thereby promoting drainage of the urinary tract and reducing the risk of minor infections. rnrnThe EMA monograph validates this use by recommending a dose of 2.5 to 5 g of infused dried leaves, to be consumed 1 to 2 times a day. rnrn
Posologie
Oral use
2.5 - 5 g
Herbal tea/tea/infusion
Properties
Metabolic
Green yerba mate acts on several mechanisms to promote weight loss. The caffeine it contains increases resting energy expenditure and stimulates thermogenesis. Its polyphenols, notably chlorogenic acid, reduce adipose tissue–induced inflammation and inhibit pancreatic lipase activity, decreasing the absorption of dietary fats. Saponins also help reduce lipid accumulation in adipocytes and promote activation of AMPK, which regulates energy metabolism. One study showed a 23% increase in fat oxidation during exercise after mate consumption, although total energy expenditure remained unchanged. Finally, yerba mate modulates leptin and GLP-1 levels, hormones involved in satiety.
Usages associés
The positive effects of yerba maté (Ilex paraguariensis) in obesity
Ilex paraguariensis extract ameliorates obesity induced by high-fat diet: potential role of AMPK in the visceral adipose tissue
Cardiovascular
Yerba mate inhibits alpha-glucosidase and decreases expression of the SGLT1 gene in the intestine, reducing glucose absorption and limiting postprandial spikes. These actions are supported by its polyphenols, which improve glucose tolerance. Furthermore, yerba mate promotes vasodilation by increasing nitric oxide and reducing thromboxane A2, thereby helping to prevent atherosclerosis. Its anti-inflammatory effects lower markers such as interleukin-6, particularly in overweight individuals. Finally, yerba mate reduces LDL levels and increases HDL in dyslipidemic patients. These results appear to be related to the inhibition of LDL oxidation by chlorogenic acid.
Diuretic
Green mate is recognized for its diuretic effect, mainly attributed to its caffeine content and other methylxanthines such as theobromine. Caffeine acts by blocking adenosine receptors in the kidneys, which stimulates urine production by increasing renal blood flow and reducing the reabsorption of water and sodium by the renal tubules. Studies show that this action promotes a significant increase in water elimination. However, it is important to note that tolerance to the diuretic effects of caffeine develops rapidly in regular consumers, which can attenuate this effect over time. Despite this attenuation, mate, when consumed in moderation, remains an interesting choice for its diuretic properties, particularly in conditions such as mild water retention.
Usages associés
Safe dosage
Adult: 2 g - 10 g (herbal tea)
Mate is primarily consumed as tea. In clinical trials, the infusion was prepared by steeping 2 to 10 grams of mate leaves in 330 mL of boiling water for 10 minutes, producing a concentration of 20 to 50 mg/mL. rnrnDifferent preparations exist: the maté cocido, a classic infusion of green leaves, the chimarrão (green leaves crushed with hot water), and the tererê (prepared with cold water). rnrnStandardized capsules, used in some studies, contain 35 mg of chlorogenic acid per gram of mate extract.rnrn
Contraindications
Child: prohibited
Oral use of yerba mate is not recommended for children.rnrn
Pregnant woman: prohibited
Yerba mate contains caffeine, which crosses the placenta.rnrn
Breastfeeding woman: prohibited
The caffeine in yerba mate can cause irritability and intestinal disturbances in breastfed infants.rnrn
