Yerba mate is a traditional South American beverage made from the dried leaves of the Ilex paraguariensis plant, a species of the holly genus native to the region. The indigenous Guaraní people first consumed this infusion, which is similar to tea, for its invigorating properties and as a cultural staple. Today, mate’s popularity has spread globally, with many seeking to understand the scientific basis behind its alleged ability to support weight loss. Studies have investigated how the unique blend of compounds in mate influences the body’s energy expenditure and appetite control. This article examines the evidence concerning mate’s effects on metabolic function and hunger signals.
Metabolic Pathways Linked to Weight Management
Yerba mate’s influence on weight is attributed to its effects on energy metabolism, specifically through thermogenesis and fat oxidation. Thermogenesis is the body’s production of heat, which increases overall energy expenditure and causes the body to burn more calories. Compounds found in mate, such as caffeine and other xanthines like theobromine, act as stimulants that can enhance this heat production and metabolic rate.
Mate also promotes enhanced fat oxidation, meaning the body preferentially burns stored fat for fuel instead of relying heavily on carbohydrates. Studies have shown that consuming mate before exercise can increase the rate of fat oxidation by as much as 24% during moderate-intensity workouts. This greater reliance on fat stores for energy supports fat loss and improved body composition.
The presence of chlorogenic acids, a type of polyphenol abundant in mate, contributes significantly to these metabolic effects. Chlorogenic acid may inhibit adipogenesis, the process by which fat cells are created, and help regulate lipid metabolism. It has also been shown to improve blood glucose control, which is linked to how the body manages and stores fat.
These bioactive compounds stimulate an enzyme known as AMPK, which acts as an energy sensor within cells. When activated, AMPK promotes the breakdown of fatty acids for energy and supports the creation of new mitochondria, the cellular powerhouses. By targeting these fundamental biochemical pathways, mate helps shift the body’s energy balance toward a state that favors fat burning and reduced fat accumulation.
How Mate Affects Hunger Signals
Beyond its impact on calorie expenditure, yerba mate assists in weight management by modulating appetite and promoting a feeling of fullness, known as satiety. This effect focuses on the input side of the energy balance equation by potentially reducing overall food intake. The complex mixture of compounds in mate influences the gut-brain axis, which regulates hunger and fullness.
Mate consumption is linked to the regulation of key hunger hormones, particularly glucagon-like peptide-1 (GLP-1) and leptin. GLP-1 is a hormone released in the gut that signals satiety to the brain and slows the movement of food through the digestive system. Research indicates that mate can significantly increase GLP-1 levels, which helps curb appetite.
The drink may also delay gastric emptying, meaning food stays in the stomach for a longer period. This physical mechanism contributes to the sustained sensation of fullness, helping to reduce the desire to eat shortly after consumption. In human studies, mate ingestion has led to reported reductions in subjective measures of hunger and prospective food consumption.
Recommended Consumption and Safety Guidelines
For individuals seeking to use yerba mate to support weight management, studies have used various forms and dosages. A common daily intake studied in human trials is around 1 liter of the brewed tea, often divided into three doses throughout the day. This is roughly equivalent to two to three cups per day, which is suggested to support fat loss through metabolic and appetite effects.
In studies using concentrated extracts, doses have ranged from 1.5 to 3 grams of powdered leaves or around 112 milligrams of extract taken before meals. The efficacy of mate is highly dependent on its preparation; cold-brewed versions, known as tereré, may promote greater fat oxidation during exercise compared to hot versions. It is recommended to avoid consuming mate at very high temperatures, above 149°F (65°C), as this has been linked to a small increased risk of certain cancers with long-term, high-volume consumption.
The most significant safety consideration relates to mate’s caffeine content, which can vary widely but is typically less than coffee. Excessive intake can lead to common stimulant side effects such as anxiety, trouble sleeping, upset stomach, or a fast heartbeat. Mate is a supplement to, and not a replacement for, a balanced diet and regular physical activity for achieving sustainable weight loss goals.