Ilex Paraguariensis Leaf Extract
Also known as: Ilex paraguariensis A.St.-Hil., Yerba mate, Mate, Brazilian holly, Ilex paraguariensis
Overview
Ilex paraguariensis leaf extract, commonly known as yerba mate, is derived from the leaves of a South American holly tree. It is traditionally consumed as a tea-like infusion and is used as a dietary supplement primarily for its stimulant and metabolic effects. The extract contains bioactive compounds such as caffeine, theobromine, polyphenols, and saponins. Research on yerba mate has matured to include multiple randomized controlled trials (RCTs) and systematic reviews, particularly focusing on its effects on lipid metabolism, obesity-related parameters, and cardiovascular risk factors. The quality of evidence is moderate to high, with several meta-analyses available from peer-reviewed sources. It is available in various forms, including teas, capsules, and standardized extracts.
Benefits
Yerba mate offers several evidence-based benefits. Meta-analyses show that consumption significantly reduces total cholesterol and LDL cholesterol levels, indicating a beneficial effect on lipid profiles. Ilex paraguariensis intake results in modest but statistically significant reductions in body weight (approximately -0.52 kg), body mass index (approximately -0.21 kg/m²), and waist circumference (approximately -0.67 cm). Some studies report improvements in blood pressure and triglyceride levels, though these findings are less consistent. Benefits have been observed in overweight and obese adults, with potential utility in metabolic syndrome management. These effects are consistent across multiple RCTs, suggesting a stable benefit over time.
How it works
The effects of yerba mate are attributed to its polyphenols (chlorogenic acids), caffeine, and saponins, which collectively exert antioxidant, anti-inflammatory, and lipid-lowering effects. Yerba mate enhances lipid metabolism by increasing fatty acid oxidation and reducing lipogenesis, which contributes to weight loss and improved lipid profiles. It influences enzymes involved in cholesterol synthesis and clearance and modulates inflammatory cytokines. The bioactive compounds in yerba mate are absorbed in the gastrointestinal tract, with caffeine and polyphenols showing good bioavailability, although individual variability exists.
Side effects
Yerba mate is generally well tolerated in doses used in clinical trials. Common side effects include mild gastrointestinal discomfort and insomnia due to caffeine content, occurring in some individuals (over 5%). Uncommon side effects include headache and jitteriness (1-5%). Allergic reactions are rare (less than 1%). Potential interactions exist with stimulants, anticoagulants, and monoamine oxidase inhibitors due to caffeine and polyphenol content. Caution is advised in individuals with caffeine sensitivity, pregnancy, or cardiovascular disorders. Limited data exists for use in children and pregnant women, so caution is warranted. Monitor for caffeine-related side effects.
Dosage
Clinical trials typically use doses equivalent to 1-3 grams of dried leaf extract daily. Meta-analyses include studies with daily doses ranging from 1 to 3 grams, showing efficacy within this range. The maximum safe dose is not firmly established; traditional consumption suggests safety up to 4-5 grams daily, but higher doses may increase side effects. It is usually consumed once or in divided doses throughout the day. Available as teas, capsules, and extracts standardized for caffeine and polyphenol content. Taking with meals may reduce gastrointestinal discomfort. No specific cofactors are required.
FAQs
Is yerba mate safe for daily use?
Yes, in moderate doses consistent with clinical trials, but monitor for caffeine-related side effects.
How soon can benefits be expected?
Some lipid and weight changes may be observed within weeks to a few months.
Can it replace weight loss drugs?
It may support weight management but is not a substitute for prescribed medications.
Does it cause caffeine dependence?
It contains caffeine, so dependence and withdrawal are possible with long-term use.
Is it effective without lifestyle changes?
Benefits are enhanced with diet and exercise.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/35829819/ – This systematic review analyzed multiple RCTs assessing yerba mate's effect on lipid profiles. The review confirmed significant reductions in total and LDL cholesterol with yerba mate supplementation compared to placebo, with studies having adequate sample sizes and control groups, showing consistent effect sizes and statistical significance.
- https://www.scielo.br/j/bjps/a/BrcpCjnRS7mpSsX3WGhjYSr/ – This meta-analysis included 20 trials with a total of 579 participants, showing statistically significant reductions in body weight (-0.52 kg), BMI (-0.21 kg/m²), and waist circumference (-0.67 cm). Sensitivity analyses confirmed robustness of results, and no significant correlation was found between intervention duration and outcomes, indicating stable benefits.
- https://academic.oup.com/nutritionreviews/article/81/9/1163/6988774?rss=1 – This study followed Cochrane and PRISMA guidelines, including randomized placebo-controlled clinical trials. It demonstrated that Ilex paraguariensis supplementation significantly improved lipid profiles compared to placebo, with well-defined effect sizes and confidence intervals, utilizing a rigorous methodology with low risk of bias and proper controls.
- https://www.scielo.br/j/bjps/a/BrcpCjnRS7mpSsX3WGhjYSr/?format=pdf&lang=en – This meta-analysis included 20 trials with a total of 579 participants, showing statistically significant reductions in body weight (-0.52 kg), BMI (-0.21 kg/m²), and waist circumference (-0.67 cm). Sensitivity analyses confirmed robustness of results, and no significant correlation was found between intervention duration and outcomes, indicating stable benefits.
- https://phcogrev.com/sites/default/files/PharmacognRev-14-28-91.pdf – This systematic review and meta-analysis followed Cochrane and PRISMA guidelines, including randomized placebo-controlled clinical trials. It demonstrated that Ilex paraguariensis supplementation significantly improved lipid profiles compared to placebo, with well-defined effect sizes and confidence intervals, utilizing a rigorous methodology with low risk of bias and proper controls.