Green Mate Extract
Also known as: Green Mate Extract, Yerba Mate, Paraguay Tea, Mate Tea, Erva Mate, Ilex paraguariensis
Overview
Green Mate Extract is derived from the leaves of *Ilex paraguariensis*, a plant indigenous to South America. Traditionally consumed as a tea, it is also available as a concentrated extract in supplement forms like capsules or tablets. This extract is primarily recognized for its potential anti-obesity, lipid-lowering, appetite-suppressing, and antioxidant properties. Research on green mate extract is well-established, with several randomized controlled trials (RCTs) and systematic reviews/meta-analyses focusing on its metabolic and cardiovascular effects. The evidence quality is generally good, supported by multiple double-blind, placebo-controlled RCTs of adequate sample size and duration, particularly in the context of weight management and lipid profile improvement.
Benefits
Green Mate Extract offers several evidence-based benefits, primarily in overweight or obese adults. A meta-analysis of three high-quality RCTs (total n > 140) demonstrated that daily supplementation with approximately 3,000 mg of green mate extract for 3 to 12 weeks significantly reduced body weight, BMI, and waist circumference (p < 0.05). One 6-week RCT (n=46) specifically reported significant reductions in body weight and waist circumference, while another 12-week RCT (n=30) noted decreases in body fat mass, percent body fat, and waist-hip ratio. The same meta-analysis indicated improvements in lipid parameters, including reductions in total cholesterol (TC) and triglycerides (TG), and modest increases in HDL cholesterol. Furthermore, a double-blind RCT with 58 participants showed that a patented yerba mate product reduced food intake and enhanced satiety between meals. The extract's content of caffeine, theobromine, and polyphenols also contributes to increased energy expenditure and antioxidant activity, with benefits primarily observed in overweight or obese individuals and some evidence in pre-diabetic populations.
How it works
Green Mate Extract exerts its effects through several mechanisms. Its xanthine content, including caffeine and theobromine, stimulates the central nervous system, leading to increased energy expenditure and lipolysis (fat breakdown). Saponins and polyphenols present in the extract are believed to interfere with cholesterol absorption and metabolism, contributing to improved lipid profiles. The antioxidant properties of polyphenols help reduce oxidative stress and inflammation, potentially offering protection against atherosclerosis. The caffeine content also plays a role in appetite suppression and enhanced fat oxidation. The bioavailability and consistent dosing are generally better with standardized capsules compared to traditional tea infusions.
Side effects
Green Mate Extract is generally considered safe for short-term use at doses around 3,000 mg/day. Clinical trials have reported minimal or no common side effects. However, rare cases of hepatotoxicity (liver damage) have been documented, appearing to be idiosyncratic or immunologically mediated, and typically resolving upon discontinuation of the supplement. While no significant drug interactions are well-documented, caution is advised when combining green mate extract with other stimulants or hepatotoxic medications. Contraindications include known allergies to mate or related plants, and individuals with pre-existing liver disease should exercise caution. Safety during pregnancy, lactation, and in children has not been well established, and therefore, its use in these populations is not recommended.
Dosage
Based on clinical trials, the minimum effective dose of green mate extract for observed benefits is approximately 3,000 mg per day. The optimal dosage range for weight management and lipid profile improvement is 3,000 mg/day, typically administered for durations ranging from 3 to 12 weeks. It is usually recommended to take the extract in divided doses with meals to enhance tolerance and absorption. For consistent dosing, standardized capsules or tablets are preferred over traditional tea infusions, which can vary significantly in concentration. There are no specific cofactors required for its efficacy, but maintaining adequate hydration and a balanced diet is generally recommended.
FAQs
Is green mate extract safe for long-term use?
Long-term safety data are limited; short-term use up to 12 weeks appears safe. Rare liver injury cases suggest monitoring if used chronically.
Does it cause weight loss by itself?
It supports modest weight loss primarily through appetite suppression and increased energy expenditure but should be combined with diet and exercise.
Can it replace caffeine from coffee?
It contains caffeine but also other compounds; effects may be milder and more sustained compared to coffee.
Are there risks of cancer?
Some epidemiological studies link hot mate tea consumption to oropharyngeal cancers, likely due to temperature. No direct evidence implicates green mate extract supplements in cancer risk.
Research Sources
- https://www.scielo.br/j/bjps/a/BrcpCjnRS7mpSsX3WGhjYSr/?format=pdf&lang=en – This study, likely Kim et al., 2012 or 2015, is a double-blind, placebo-controlled RCT involving 46 overweight women. It found that 3,000 mg/day of green mate extract significantly reduced body weight, BMI, and waist circumference, and improved lipid profiles over 3 to 6 weeks. The study was assessed as high quality (Jadad score 4).
- https://phcogrev.com/sites/default/files/PharmacognRev-14-28-91.pdf – This systematic review and meta-analysis (Pharmacogn Rev, 2020) synthesized data from 3 RCTs with 157 participants. It concluded that green mate extract significantly reduced body weight, BMI, total cholesterol, and triglycerides, while increasing HDL. The meta-analysis was of high methodological quality.
- https://www.drugs.com/npp/mat.html – This source provides general information about Yerba Mate, including its common names and uses. It likely touches upon its traditional consumption and potential health benefits, serving as a broad overview of the plant and its extracts.
- https://www.ncbi.nlm.nih.gov/books/NBK610218/ – This LiverTox, NCBI entry (2023) discusses the safety profile of Yerba Mate, specifically addressing rare cases of hepatotoxicity. It highlights a single case report of liver injury that resolved upon discontinuation, suggesting that while rare, idiosyncratic reactions can occur, but overall safety is generally good.
- https://www.healthline.com/nutrition/8-benefits-of-yerba-mate – This article outlines various benefits of Yerba Mate, including its antioxidant and stimulant effects. It likely discusses the presence of caffeine, theobromine, and polyphenols, contributing to increased energy and overall health benefits.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12319497/ – This source, likely Harrold et al., 2013, describes a double-blind, placebo-controlled RCT with 58 overweight/obese adults. It found that a yerba mate product decreased food intake, body fat mass, and waist-hip ratio over 12 weeks, although body weight changes were not reported. The study was considered of good quality.
- https://academic.oup.com/nutritionreviews/article/81/9/1163/6988774?rss=1 – This academic review likely provides a comprehensive overview of the nutritional and health aspects of Yerba Mate. It may discuss its bioactive compounds, mechanisms of action, and various health implications, including metabolic and cardiovascular effects, drawing from multiple research findings.
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