Hoping to manage your weight, but not on board to take GLP-1 agonists? Fortunately, it’s possible to eat and drink your way to a GLP-1 boost—no prescription required. While supplements like our Flatter Me Fiber GLP-1 Booster may help, it’s nice to know that other sippable options—such as yerba mate—are also available to tip the scales in your favor.
This traditional drink, which is brewed and shared with company in many South American countries, has no shortage of purported benefits for your weight, metabolic health, and more. But how well do they check out?
Keep reading to discover more, as informed by medical experts and research to date.
7 Yerba Mate Benefits
1. It May Help You Lose Weight
“Drinking yerba mate may boost the body’s GLP-1 activity through its caffeine, polyphenol, and saponin content. This can support healthy blood sugar levels, slow down digestion, and reduce hunger,” says Simran Malhotra, MD, DipABLM, CHWC, founder of Wellness By LifestyleMD in Bethesda, Maryland.
Simply put, a key benefit of yerba mate lies in its potential for appetite control and weight loss. Dr. Malhotra adds that the beverage could be a good option for those who follow time-restricted eating or intermittent fasting.
Note: In this area, most studies to date have been small or in animals, so more long-term research in human subjects is needed.
2. It May Lower Body Fat
Per a recent study, participants who drank three cups of yerba mate a day over eight weeks experienced a decrease in body fat. (Also worth noting: Their levels of ghrelin, a hunger hormone, significantly decreased during this period.)
3. It May Lower Cardiovascular Risk
Some studies suggest that yerba mate can boost HDL (aka good) cholesterol and lower LDL (aka bad) cholesterol, total cholesterol, and triglycerides—in turn, potentially lowering cardiovascular risk in both healthy and moderately at-risk populations.
4. It May Boost Brain Health
Courtesy of caffeine and theobromine (a similar plant-based stimulant), yerba mate can boost alertness and mental clarity, says Dr. Malhotra.
Moreover, research has shown an inverse observational relationship between yerba mate consumption and Parkinson’s disease, underscoring its likely protective mechanisms for long-term brain health.
5. It May Improve Your Mood and Mental Health
Per Dr. Malhotra, yerba mate’s antioxidants—including theobromine, polyphenols, and chlorogenic acid—can help improve your mood with consistent intake.
Moreover, consumption is also associated with a possible decrease in anxiety-type behaviors, says certified lifestyle medicine specialist Jennifer L. Armendariz, RN, FNP-C, AOCNP.
6. It May Improve Energy and Endurance
Similar to other caffeinated, antioxidant-rich beverages like coffee and green tea, yerba mate has the ability to boost energy, physical performance, and muscle endurance, Dr. Malhotra continues.
7. It May Enhance Post-Exercise Recovery
It turns out that yerba mate may lend a helping hand after your workouts, too. A small study found that men who consumed one gram of yerba mate three times daily improved the rate of strength recovery following eccentric exercise. (“Some examples of these types of exercises include squats, push-ups, and step-downs,” says Armendariz.)
Is Yerba Mate Safe to Drink?
All things considered, yerba mate is generally safe to drink. However, there are a few caveats worth noting.
For starters, a cup packs about 80 milligrams of caffeine: slightly less than coffee, yet more than green tea. If you’re sensitive to caffeine, Armendariz advises limiting intake or skipping it altogether. Next, she says that consuming it often at extremely high temperatures has been associated with increased reports of esophageal, lung, and bladder cancer. “However, if yerba mate was cold, this increased risk of cancer was not prevalent,” she explains. That said, you may want to let it cool before drinking or opting for cold, grab-and-go varieties.
“Given its effects on GLP-1 and blood sugar, people taking blood sugar-lowering medications need to be careful,” adds Dr. Malhotra. She also advises speaking to your healthcare team before adding new supplements or tools to your lifestyle.
The Takeaway Yerba Mate Benefits
Yerba mate shows promise for metabolic health, brain health, and beyond—yet current evidence is limited and mostly preliminary.
Right now, the traditional South American drink is in the spotlight largely thanks to its possible perks for weight and body composition.”Yes, yerba mate may support weight loss through increasing GLP-1 levels, fat burning, and boosting metabolism,” Dr. Malhotra summarizes. But again, more long-term human research is needed to confirm the findings to date. And if you do choose to start sipping on it, you’ll want to do so in tandem with smart diet and lifestyle choices across the board.
“Like most things, yerba mate alone is not a magic potion, but in combination with healthy lifestyle behaviors may provide a synergistic effect for someone trying to lose weight,” she concludes.
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