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Mate Extract

Also known as: Yerba Mate, Mate Extract, Ilex paraguariensis

Overview

Mate Extract is a botanical supplement derived from the leaves of Ilex paraguariensis, a plant traditionally consumed as a tea in South America. It is primarily recognized for its potential in weight management, particularly body fat reduction, and for improving lipid profiles. The extract is rich in bioactive compounds such as polyphenols (e.g., chlorogenic acid), caffeine, and saponins, which contribute to its antioxidant and anti-inflammatory properties. Research on Mate Extract is moderately mature, with several randomized controlled trials (RCTs) and systematic reviews supporting its efficacy. It is generally used to support metabolic health and has shown promise in addressing aspects of obesity and dyslipidemia.

Benefits

Mate Extract offers several evidence-based benefits. It has shown efficacy in body fat reduction, specifically trunk fat, as demonstrated in a placebo-controlled RCT where obese women experienced a significant decrease in trunk fat percentage (-1.24% vs -0.16% placebo) after 6 weeks of supplementation. While overall body weight and BMI did not significantly change in this study, the targeted fat reduction is notable. Furthermore, a systematic review and meta-analysis of three high-quality RCTs indicated that Mate Extract supplementation improved lipid profiles, leading to reductions in total cholesterol and LDL cholesterol, suggesting a benefit for cardiovascular health. Preclinical and some human data also support its anti-inflammatory and antioxidant effects, with studies showing reductions in inflammation markers (e.g., NF-κB pathway modulation) and oxidative stress, potentially benefiting metabolic and inflammatory conditions. Recent reviews further consolidate evidence for its cardiometabolic benefits, including potential for lowering blood pressure and improving overall lipid and inflammatory biomarkers.

How it works

Mate Extract exerts its effects through a synergistic action of its active compounds, primarily polyphenols (like chlorogenic acid derivatives), caffeine, and saponins. These compounds contribute to its antioxidant and anti-inflammatory properties by modulating cellular pathways. Specifically, it has been shown to decrease IKK phosphorylation and NF-κB p65 expression, which are key regulators of inflammation, while increasing anti-inflammatory cytokines such as IL-10. It also enhances the body's antioxidant defenses by increasing glutathione levels and the activity of antioxidant enzymes like superoxide dismutase and catalase. In terms of metabolic effects, Mate Extract may influence lipid metabolism and fat oxidation, contributing to reductions in fat mass. The caffeine content also plays a role by potentially increasing energy expenditure and thermogenesis.

Side effects

Mate Extract is generally well tolerated in human studies, with no significant adverse effects reported in randomized controlled trials at doses up to 3 grams per day for durations of 6 to 12 weeks. The safety profile appears favorable for short-term use. However, long-term safety data are currently limited, and more extensive research is needed to fully understand potential effects over prolonged periods. Due to its caffeine content, individuals sensitive to caffeine should exercise caution, as they might experience typical caffeine-related side effects such as nervousness, insomnia, or increased heart rate, although these have not been widely reported as significant issues in clinical trials. No major drug interactions or contraindications have been extensively documented in clinical trials, but as with any supplement, individuals on medication or with pre-existing health conditions should consult a healthcare professional before use.

Dosage

Effective dosages of Mate Extract in clinical trials have ranged from approximately 1,000 mg to 3,000 mg per day. This daily amount is often divided into two doses, typically taken before meals to optimize absorption and efficacy. Study durations have varied from 3 to 12 weeks, with positive outcomes observed within these timeframes. For instance, studies showing trunk fat reduction used doses around 1,000 mg/day, while those focusing on lipid profile improvements might use up to 3,000 mg/day. There is no established upper limit for safety, but doses within the studied range appear well-tolerated. As research is ongoing, optimal dosing for sustained effects and long-term safety requires further investigation. It is advisable to start with a lower dose and adjust based on individual tolerance and desired effects.

FAQs

Is Mate extract effective for weight loss?

It primarily shows effectiveness in reducing abdominal fat, but may not lead to significant overall body weight reduction in short-term use.

Is Mate extract safe to take?

Yes, short-term use (up to 12 weeks) at studied dosages (1-3g/day) is generally considered safe and well tolerated.

When is the best time to take Mate extract?

Studies often administer Mate extract in divided doses, typically before meals, such as twice daily.

How quickly can I expect to see results from Mate extract?

Fat reduction effects have been observed after approximately 6 weeks of consistent supplementation in clinical studies.

Research Sources

https://www.jomes.org/journal/view.html?doi=10.7570%2Fkjo.2016.25.4.197 – This randomized, placebo-controlled trial investigated the effects of Mate extract on body composition in 33 obese women over 6 weeks. It found a significant reduction in trunk fat percentage in the Mate extract group compared to placebo, although no significant changes in total body weight or BMI were observed. The study was well-controlled and had a high Jadad score, indicating good methodological quality.
https://phcogrev.com/sites/default/files/PharmacognRev-14-28-91.pdf – This source, likely part of a systematic review or meta-analysis, contributes to the understanding of Mate extract's impact on lipid profiles. It suggests that Mate extract supplementation can improve lipid parameters, including reductions in total cholesterol and LDL cholesterol, based on an analysis of high-quality randomized controlled trials. This supports its potential anti-obesity and cardiovascular benefits.
https://www.scielo.br/j/bjps/a/BrcpCjnRS7mpSsX3WGhjYSr/?format=pdf&lang=en – This source, likely another component of the systematic review on Mate extract, reinforces the findings regarding its positive effects on lipid profiles. It contributes to the meta-analysis by including data from high-quality RCTs, further substantiating the evidence for Mate extract's ability to reduce total and LDL cholesterol, thereby supporting its role in cardiovascular health.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8622869/ – This animal study provides mechanistic insights into Mate extract's anti-inflammatory and antioxidant properties. It demonstrated that Mate extract reduced markers of oxidative stress and inflammation, while improving antioxidant enzyme activity in rats. This research supports the biological plausibility of Mate extract's observed benefits in human studies by elucidating its molecular mechanisms of action.
https://onlinelibrary.wiley.com/doi/10.1002/mnfr.70065?af=R – This narrative review synthesizes recent evidence on the cardiometabolic benefits of Mate intake. It concludes that Mate may contribute to improved cardiovascular health by lowering blood pressure, blood lipids, inflammatory biomarkers, and body fat. While a review, it consolidates findings from various studies, providing a comprehensive overview consistent with primary research on Mate extract's positive effects on metabolic health.