Yerba mate: benefits, dosage, contraindications
Scientific name(s)
Ilex paraguayensis
Family or group:
Plants
Active ingredients:
Caffeine
Theobromine
Theophylline
Indications
Scoring methodology
EFSA approval.
Weight control ✪✪✪✪✪
Randomized controlled trials in obese Korean adults taking 3 g of yerba mate per day in divided doses for 6 to 12 weeks did not show reductions in weight, body mass index, or lipid levels compared with placebo. However, a modest improvement in fat mass, waist-to-hip ratio, and waist circumference was observed.rnrnOther preliminary research in healthy women found that taking a 2 g dose of yerba mate reduced self-reported hunger and prospective food intake before exercise.rnrnAppetite suppression may help with weight control.rnrn
Posologie
By mouth: leaf
3 g
herbal tea
Weight loss and delayed gastric emptying following a South American herbal preparation in overweight patients
Heavy drinkers of Ilex paraguariensis beverages show lower lipid profiles but higher body weight
Metabolic syndrome ✪✪✪✪✪
Yerba maté may help manage metabolic syndrome. Scientific studies have shown that yerba maté can inhibit pancreatic lipase activity, which reduces fat absorption in the body. In humans, one study showed that regular consumption of yerba maté as an infusion significantly reduced LDL cholesterol levels in normolipidemic and dyslipidemic subjects, and enhanced the effect of statin treatment in hypercholesterolemic patients. In addition, yerba maté may help with weight loss by increasing energy expenditure and reducing appetite.
Posologie
Oral: leaf
2 - 6 g
herbal tea
Sports performance ✪✪✪✪✪
Yerba maté is prized for its beneficial effects for athletes because of its ability to alter metabolism during exercise and improve performance. A clinical study showed that consuming 5 g of yerba maté per day for 5 days before a cycling exercise reduced completion time by 2% and modestly improved absolute power compared with placebo in trained athletes. Before intense efforts, yerba maté increases fat oxidation by 23% above placebo, raises lactate and glycerol levels, while decreasing free fatty acid levels. However, there is no change in total energy expenditure, maximal fat oxidation, or glucose levels.
Posologie
Oral: leaf
5 g
herbal tea
Fatigue ✪✪✪✪✪
Yerba mate is traditionally used to combat asthenia and fatigue, due to its stimulating properties attributed to caffeine and other active compounds. Consuming yerba mate offers a natural solution to increase alertness and reduce feelings of weariness.
Posologie
Oral use: leaf
2 g
herbal tea
Properties
Hypoglycemic
Yerba mate, rich in polyphenols, has potential beneficial properties in the management of diabetes, particularly by inhibiting the harmful effects of chronic hyperglycemia. Laboratory research has shown that yerba mate extracts can inhibit the formation of advanced glycation end products (AGEs), molecules that accelerate tissue aging by accumulating in cells. Yerba mate extract also reduces alpha-glucosidase activity and decreases intestinal SGLT1 gene expression, contributing to a favorable modulation of carbohydrate metabolism.
Cardiovascular
Yerba mate has demonstrated interesting effects on blood circulation and cardiovascular health in several studies. Indeed, it has been observed that yerba mate induces dose-dependent vasodilation, which may help improve blood circulation. rnrnFurthermore, yerba mate appears to have potential to reduce blood viscosity in patients with blood hyperviscosity, a risk factor for various cardiovascular diseases. Indeed, more viscous blood has a thicker consistency, which can make its flow more difficult through small veins and arteries. Regular consumption of yerba mate tea over a six-week period showed a decrease in plasma and blood viscosity, an improvement in nailfold capillary measurements, a reduction in red blood cell aggregation and an increase in blood flow, thereby offering potential protection against the formation of atherosclerotic plaques.rnrnMoreover, yerba mate may inhibit platelet aggregation and modulate blood lipid levels. These effects are potentially mediated by changes in the production of prostaglandins and thromboxane. rnrn
Usages associés
A Randomized Crossover Intervention Study on the Effect a Standardized Maté Extract (Ilex paraguariensis A. St.-Hil.) in Men Predisposed to Cardiovascular Risk
Lipid-lowering
Yerba mate has demonstrated hypolipidemic effects in hypercholesterolemic animals by reducing aortic cholesterol and the size of atherosclerotic lesions. In obese animals, yerba mate tea reduced serum and hepatic lipid levels. In overweight humans, a clinical study showed that intake of a standardized dry extract of yerba mate has no effect on lipid parameters, except in those with a moderate to high risk of cardiovascular disease, where it increased (good) HDL cholesterol.rnrnThe anti-inflammatory effects of yerba mate may contribute to its hypolipidemic effects, thanks to chlorogenic acid and saponins that reduce inflammation and improve glucose tolerance.
A Randomized Crossover Intervention Study on the Effect a Standardized Maté Extract (Ilex paraguariensis A. St.-Hil.) in Men Predisposed to Cardiovascular Risk
Consumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapy
Metabolic
Yerba mate is recognized for its beneficial effects on weight management due to its rich composition of caffeine, polyphenols, and saponins. These components act by increasing resting energy expenditure and promoting cellular thermogenesis while reducing preadipocyte differentiation and lipid accumulation in adipocytes. In particular, caffeine stimulates lipolysis and fatty acid oxidation, although this effect on lipid oxidation is modest. Polyphenols, such as chlorogenic acid, play a key role in reducing adipose tissue–induced inflammation, which can alleviate associated metabolic disorders. Furthermore, yerba mate favorably modifies the lipid profile by inhibiting pancreatic lipase activity, which decreases fat absorption. Animal and human studies have shown that yerba mate consumption can significantly reduce LDL cholesterol levels and increase HDL cholesterol levels, thereby contributing to the prevention of cardiovascular disease. In addition, yerba mate improves insulin resistance and increases levels of glucagon-like peptides (GLP-1) and leptin, which may help improve satiety and reduce caloric intake. One study found that taking yerba mate before exercise could reduce hunger without affecting satiety. Thus, yerba mate may be an interesting adjunct for weight loss and metabolic syndrome.
Usages associés
Neurological
Yerba mate, rich in caffeine, has notable stimulant properties for the central nervous system and physical performance. In the brain, mate inhibits monoamine oxidase (MAO) activity by 40 to 50%, which helps limit the breakdown of important neurotransmitters such as dopamine, epinephrine, norepinephrine, and serotonin. This inhibition contributes to increased neuronal activity and improved mood. rnrn
Usages associés
Diuretic
Yerba mate contains caffeine, which has a diuretic effect. However, the body quickly becomes accustomed to this effect, thereby reducing the fluid losses associated with caffeine consumption. rnrn
Safe dosage
Adults aged 18 and over:
Dried leaves: 2 to 4 g, infuse for 10 to 15 minutes, 3 times a day.
Interactions
Médicaments
Carbamazepine: moderate interaction
Yerba mate contains caffeine which can reduce the anticonvulsant effect of carbamazepine and increase the risk of epileptic seizures.
Antidiabetic drugs: minor interaction
Caffeine (in yerba mate) may have blood glucose-modulating properties and interfere with the effects of antidiabetic medications.
Adenosine: moderate interaction
Caffeine (in yerba mate) is a competitive inhibitor of adenosine and may reduce its vasodilatory effect in humans.
CLOZAPINE: moderate interaction
Yerba mate contains caffeine, which can increase the effects and toxicity of clozapine, a medication used to treat certain psychiatric disorders. Caffeine may inhibit the metabolism of clozapine, potentially intensifying its effects and risks.
Contraindications
Pregnant women: contraindicated
Yerba mate has been associated with low birth weight and childbirth complications.
Breastfeeding: contraindicated
Yerba mate is not recommended during breastfeeding.
Cardiac disorders: contraindicated
Yerba mate is not indicated in nervous conditions, tachycardia, and heart rhythm disorders.
Children up to 18 years: contraindicated
Yerba mate is not recommended for children.
