These days, the label ‘nature’s Ozempic’ is applied to everything that might have even the slightest potential to contribute to weight loss. Yerba mate joins the list with TikTok’ers raving about this seemingly miraculous herb.
Without spoiling much, I will have to disappoint you: no, drinking yerba mate will not effortlessly make you shed pounds. However, it may positively contribute to your weight loss journey. We will discuss this and other important things to consider in more detail in this article.
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While drinking yerba mate can have certain health benefits (e.g., antioxidants), it will not effortlessly help you lose weight.
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It may, however, positively contribute to weight management, as seen from a few small-scale studies.
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The effects of yerba mate are associated with compounds such as caffeine, polyphenols, and saponins.
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While yerba mate may be beneficial, its effects are modest. If you want to lose weight, you must create a significant caloric deficit.
What is yerba mate?
Yerba mate is an herb native to South America. It is used to make a traditional caffeinated beverage known for its energizing and antioxidant properties.
Research studies indicate that yerba mate is high in various biologically active compounds, particularly phenolic compounds like chlorogenic acid, contributing to its antioxidant properties. It also contains essential minerals: magnesium, zinc, copper, iron, and manganese.
What are the potential benefits of yerba mate?
Some potential benefits of yerba mate include antioxidant properties, anti-inflammatory effects, and heart, bone, and metabolism support.
However, most of these benefits have not been clinically proven. As of now, there is only sufficient data on the antioxidants in yerba mate and their potential to increase antioxidant levels in the human body.
Dr. Jennie Ding, a family physician with advanced training in lifestyle and culinary medicine from Harvard Medical School, shared her thoughts:
Yerba mate is rich in polyphenols and other antioxidants like chlorogenic acid. These compounds help combat oxidative stress and may reduce inflammation — important factors in metabolic health and chronic disease prevention. However, while antioxidants are beneficial, they don't offset poor lifestyle habits on their own.
Dr. Jennie Ding
Can yerba mate influence weight loss?
Research studies on medicinal plants beneficial for weight loss do include yerba mate, indicating its potential for support for weight control.
Moreover, some research studies also suggest that yerba mate has thermogenic and anti-obesity effects, meaning it may help increase energy expenditure and promote fat loss.
These effects are attributed to bioactive compounds — particularly polyphenols, saponins, and caffeine — that have been linked to enhanced lipid metabolism, reduced fat accumulation, and improved insulin resistance. However, this does not mean that the effects of yerba mate would be significant in real-life situations.
For instance, caffeine is known as an appetite suppressant, but even that is seen as having only modest and short-term effects on energy intake in real-life settings. While yerba mate contains caffeine and other potentially beneficial compounds, the overall impact on weight loss is likely to be small.
“Yerba mate is not a magic solution for weight loss. Its benefit is best seen as part of a broader lifestyle that includes whole foods, movement, and stress regulation,” adds Dr. Jennie Ding.
For any significant results, you would need to create a caloric deficit, which can be made by either decreasing caloric intake or increasing physical activity levels.
Yerba mate vs. prescription drugs: is it like Ozempic or Wegovy?
In short, no, yerba mate will not have the same effect as prescription medications.
Drugs like Ozempic or Wegovy are specifically designed to regulate blood sugar and significantly reduce appetite — mechanisms that result in substantial weight loss. Yerba mate may offer minimal support, but it cannot replicate the clinically proven effects of these medications and is nowhere near as effective.
Potential downsides and side effects of drinking yerba mate
Research on people living in regions where yerba mate is commonly consumed suggests a statistical link between yerba mate and certain cancers.
According to the study, those who drank more yerba mate were more likely to develop certain cancers, especially in the esophagus, mouth, throat, and voice box. This is attributed to polycyclic aromatic hydrocarbons, toxic compounds found in yerba mate.
As mentioned by Dr. Jennie Ding, this could also be related to the high temperature at which the drink is traditionally consumed.
Occasional cups of yerba mate are unlikely to have any carcinogenic effects.
Moreover, another concern related to yerba mate is its caffeine content. High caffeine consumption can lead to increased heart rate, anxiety, insomnia, and digestive issues in some individuals. For those who are sensitive to caffeine or consume it in excess, yerba mate may exacerbate these symptoms.
Can you combine yerba mate with weight loss medications like Ozempic?
As of now, there are no studies analyzing the safety profile of yerba mate taken with medications like Ozempic, meaning the interaction is unknown.
Yerba mate, however, can interact with certain medications, including those that interact with caffeine. For instance, combining yerba mate with other stimulants can increase the risk of side effects such as increased heart rate, anxiety, and insomnia.
If you take any medications, the best approach would be to discuss potential yerba mate interactions with your healthcare provider.
Final thoughts
Despite online claims, yerba mate is not a comparable alternative to prescription weight loss medications like Wegovy or Ozempic.
However, it may benefit those on a weight loss journey because caffeine and other yerba mate compounds work as a mild appetite suppressant and slightly increase energy expenditure. How significant this would be to weight loss is hard to determine, as the main component of weight loss is still a caloric deficit.
Sustainable weight loss requires a comprehensive approach.
“While yerba mate can be part of a healthy routine, weight loss is multifactorial. Emphasizing whole food nutrition, consistent movement, quality sleep, and gut health yields more sustainable results than any single ingredient,” highlighted Dr. Jennie Ding for WellnessPulse.
Consulting a healthcare professional before using yerba mate, especially if taking other medications or managing health conditions, could prove beneficial.
FAQ
What is the best time to drink yerba mate?
From morning to afternoon. Since it contains caffeine, you might have trouble sleeping if you consume yerba mate tea less than 6 hours before bedtime.
Is yerba mate better than tea?
Depending on your goals, yerba mate could be considered ‘better’ than some herbal teas. However, some teas have similar benefits, such as green tea, that are also linked to weight loss support.
Can you drink yerba mate on an empty stomach?
Yes, but keep in mind that since yerba mate contains caffeine, some people might have more severe side effects from it when consumed on an empty stomach. For instance, some people might have jitters, anxiety, and upset stomach from caffeine consumption, especially on an empty stomach.
4 resources
- Heliyon. A comprehensive review on clinically proven medicinal plants in the treatment of overweight and obesity, with mechanistic insights.
- Antioxidants (Basel). Yerba mate as a source of elements and bioactive compounds with antioxidant activity.
- Nutrients. Yerba mate—a long but current history.
- Journal of Clinical Sleep Medicine. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.
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