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Mate Powder

Also known as: Mate, Yerba Mate, Maté, Mate powder, Ilex paraguariensis

Overview

Mate powder is derived from the dried leaves of *Ilex paraguariensis*, a plant native to South America. It is traditionally consumed as a caffeinated infusion and is increasingly used as a powdered supplement. Mate is primarily valued for its stimulant effects, appetite suppression, and purported benefits on metabolism, mental focus, and cardiovascular health. Its active compounds include caffeine, polyphenols, and other bioactive substances. While research on mate is moderately mature, it primarily consists of observational studies or small clinical trials, with a notable absence of extensive large-scale randomized controlled trials (RCTs). Systematic reviews indicate both potential benefits and risks, particularly concerning cancer risk associated with certain consumption patterns.

Benefits

Mate primarily offers stimulant effects due to its caffeine content, which can improve alertness and mental concentration. Some studies suggest antioxidant and anti-inflammatory properties attributed to its polyphenol content, with potential, though not robustly confirmed, benefits on lipid profiles and weight management. These secondary effects lack strong clinical trial confirmation. While traditionally consumed in South America, its effects on metabolic health and physical performance are still under investigation and have not been conclusively demonstrated in athletes or clinical populations. There are no high-quality meta-analyses that demonstrate clinically significant benefits on muscle strength, fat loss, or cardiovascular outcomes from mate powder supplementation alone. The caffeine-related effects are acute, while longer-term health impacts remain unclear.

How it works

The primary mechanism of action for mate powder involves caffeine acting as an adenosine receptor antagonist, leading to central nervous system stimulation. The polyphenols present in mate may exert antioxidant and anti-inflammatory effects by modulating oxidative stress pathways. Mate interacts with the central nervous system, potentially influences lipid metabolism, and engages anti-inflammatory pathways. Caffeine and polyphenols are absorbed in the gastrointestinal tract, with their bioavailability varying depending on the preparation method and dosage. No specific cofactors are required for its action.

Side effects

Mate powder is generally considered safe at typical consumption levels (1–3 g daily). However, caffeine-related side effects are common, including palpitations, nervousness, headache, and insomnia. Less common side effects (1-5%) include gastrointestinal discomfort. Rare cases of clinically apparent liver injury have been reported, though a conclusive causal link has not been established. Mate may interact with other stimulants, anticoagulants, and drugs metabolized by CYP enzymes. It is contraindicated or should be used with caution by individuals sensitive to caffeine, pregnant or breastfeeding women, and those with pre-existing liver disease. Long-term, high-volume consumption (e.g., >1 L/day) has been epidemiologically associated with an increased risk of upper aerodigestive tract (UADT) cancers, irrespective of beverage temperature.

Dosage

A minimum effective dose for mate powder is not well established. Typical daily intake ranges from 1 to 3 grams of dried mate leaves or an equivalent amount of powder. There is no consensus on optimal dosage ranges, and doses used in supplements vary widely. A maximum safe dose has not been clearly defined, but it is advisable to avoid excessive caffeine intake, generally considered above 400 mg/day. Due to its caffeine content, timing should align with the desired stimulant effect. Bioavailability may differ between powder, tea infusion, and extract forms, and absorption can be influenced by preparation method and co-ingestion with food. No specific cofactors are required.

FAQs

Is mate powder safe for daily use?

Generally yes, but excessive intake can lead to caffeine-related side effects like nervousness or insomnia. Chronic high consumption may also increase the risk of certain cancers.

Does mate powder aid weight loss?

Evidence for mate powder's role in weight loss is limited and inconclusive. High-quality randomized controlled trials confirming significant effects are currently lacking.

Can mate improve athletic performance?

There is no strong evidence from randomized controlled trials to support mate's ability to enhance athletic performance beyond the known effects of caffeine.

Is hot mate more harmful than cold?

A meta-analysis found no significant difference in cancer risk between hot and cold mate consumption, suggesting the risk is related to the mate itself, not its temperature.

How soon do effects appear?

Caffeine-related effects, such as increased alertness, typically appear within minutes to a few hours after consumption. Other potential benefits are less well-defined in terms of onset.

Research Sources

https://www.ncbi.nlm.nih.gov/books/NBK610218/ – This review indicates that Yerba mate is generally safe, but rare cases of liver injury have been reported. It notes that large randomized controlled trials confirming hepatotoxicity are lacking, making causality uncertain.
https://pubmed.ncbi.nlm.nih.gov/29909900/ – This systematic review and meta-analysis of 15 studies found that mate consumption significantly increased the odds of upper aerodigestive tract cancers (OR=2.24), with a dose-response effect for intake over 1 L/day. It also concluded there was no difference in risk between hot and cold mate consumption, highlighting the observational nature of the studies as a limitation.
https://www.tandfonline.com/doi/full/10.1080/15502783.2025.2467890 – This systematic review on athletic supplements suggests that mate is not among the most thoroughly studied supplements for athletic performance. It notes that caffeine and creatine show more consistent effects, indicating that mate's isolated effects in this context remain under-investigated in large randomized controlled trials.