When to take it
Before midday; not later than 6–8 hours before bed.
← All supplements
PerformanceModerate evidence
Yerba mate
Also known as: mate, Ilex paraguariensis
Yerba mate is a South American drink made from the leaves of a holly species, containing caffeine, theobromine and polyphenols (chlorogenic acid). It is stimulating, similar to coffee or tea.
What it is used for
- alertness and focus – moderate evidence, effect attributed to caffeine
- fat burning during exercise – weak evidence
- antioxidant effect – weak evidence for clinical benefit
Forms and how they differ
loose leaves for brewing
traditional form, caffeine depends on amount and steeping time
unsmoked mate
fewer polycyclic aromatic hydrocarbons
extract in capsules
check caffeine per dose
Pairs well with
A light meal, plenty of water, exercise.
Do not combine / separate
Do not combine with other caffeine sources without adding up the total dose; keep a gap from iron and thyroid medicines.
Watch out for
During pregnancy and breastfeeding, limit total caffeine. With high blood pressure, heart rhythm disorders, anxiety, insomnia, or if you take medicines (especially stimulants or asthma medicines), consult your doctor.
Safety
EFSA considers up to 400 mg caffeine per day and up to 200 mg at once safe for healthy adults; up to 200 mg per day during pregnancy. Regularly drinking very hot beverages (above 65 °C) is linked to a higher risk of oesophageal cancer – let mate cool down.
Practical tip
Brew with water at about 70–80 °C and drink it warm, not hot.
Products containing Yerba mate 1
Yerba mateloose leaf
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence
Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.
Combination check
Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.
Check Yerba mate with othersWhich supplements do you actually need?
Fénix Methode picks them from your blood results and schedules when to take what – no needless purchases.
From the same group
AmylopectinModerate evidenceBeta-alanineStrong evidenceBHB ketonesWeak evidenceCaffeineStrong evidenceCreatineStrong evidenceD-aspartic acidWeak evidence
Important notice
This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.