23 Jun Yerba Mate Side Effects: What You Need to Know Before Drinking Daily
Yerba mate side effects are worth understanding before you make this South American favourite a daily ritual, because while mate is a genuinely energising and antioxidant-rich drink, it is not entirely without risks.
The good news is that almost all of those risks are easy to manage once you know what they are, and most come down to two things: caffeine and, more importantly, temperature.
This honest guide walks through the side effects, what the cancer research actually says (it is more reassuring and more nuanced than the headlines suggest), and the simple habits that let you enjoy mate safely.
For the full background on this remarkable drink, see our complete guide to yerba mate.
Table of contents
What is yerba mate?
Yerba mate is a traditional South American drink made from the dried leaves of the Ilex paraarguiensis plant, brewed as an infusion and prized for its clean, sustained energy.
It contains caffeine, along with antioxidants and nutrients, and is traditionally sipped warm from a gourd through a metal straw.
At Teapro we offer it as pure loose leaf, including pure yerba mate, a gentler roasted yerba mate, and whole plant yerba mate. Like any caffeinated drink, it is wonderful in the right amount and worth being thoughtful about in excess.
The caffeine side effects
The most common yerba mate side effects are simply the side effects of caffeine, especially if you drink a lot of it or are sensitive.
They can include:
| Side Effect | Details |
|---|---|
| Trouble sleeping | Particularly if you drink mate later in the day. |
| Feeling nervous, restless or jittery | The familiar over-caffeinated edge. |
| A faster or pounding heartbeat | Which can be uncomfortable for some people. |
| An upset stomach | Especially on an empty stomach. |
| Headaches or irritability | Often linked to having too much, or to caffeine withdrawal between cups. |
Many people find mate gives them smoother, calmer energy than coffee, but it is still a real source of caffeine, so the usual caffeine common sense applies.
Dive deeper on Yerba Mate’s caffeine content and does Yerba Mate gives you jitters.
How much caffeine is in yerba mate?
Yerba mate sits between tea and coffee for caffeine. A typical cup provides roughly 30 to 50mg, less than a cup of coffee, though traditional mate is often topped up many times from the same gourd, so the total over a session can add up quickly.
Here is how it compares:
| Drink (250ml cup) | Approximate caffeine |
|---|---|
| Yerba mate | 30 to 50mg per cup (more over refills) |
| Coffee | Around 95mg or more |
| Black tea | Around 40 to 50mg |
| Green tea | Around 20 to 45mg |
As a rough guide, keeping total daily caffeine from all sources under about 400mg (and far less in pregnancy) is the level most health bodies consider reasonable for adults.
The cancer question: what the research actually says
This is the side effect that worries people most, and it deserves an honest, careful answer rather than a scary headline. Here is the nuance the headlines usually miss.
First, the risk is linked to heavy long-term consumption. Studies associating mate with cancers of the mouth, throat and oesophagus generally involve very high intakes, on the order of 1 to 2 litres (around 4 to 8 cups) a day, sustained over years.
Second, and most importantly, the main culprit appears to be temperature, not the mate itself. Mate is traditionally drunk very hot, and repeatedly drinking any beverage hotter than about 65 degrees Celsius can damage the lining of the oesophagus over time.
A 2018 analysis concluded that it is this temperature effect, rather than compounds in the mate, that most likely drives the risk, and the same hot-drink risk applies to very hot coffee and tea too.
The World Health Organisation has classified very hot drinks in general, not mate specifically, as a probable concern.
Third, there is the question of PAHs (polycyclic aromatic hydrocarbons), carcinogenic compounds that can form when mate is dried over smoke, the traditional method for many brands.
While this sounds alarming, the same 2018 analysis found the actual exposure from drinking mate to be very low risk. Even so, choosing mate that is air-dried or unsmoked, rather than heavily smoke-dried, sensibly sidesteps the concern altogether.
Finally, the clearest danger comes from combining mate with smoking and heavy alcohol. Much of the historical risk in the research clustered in people who also smoked and drank heavily, which compounds the damage.
On its own, in moderation, and not scalding hot, mate looks far less concerning than early headlines suggested.
None of this is medical advice, and the research is still developing, but the practical takeaway is clear and encouraging: how you drink mate matters far more than whether you drink it.
Who should be cautious
Yerba mate is not the right choice for everyone. It is wise to limit it, or check with your doctor first, if you:
| Who Should Take Caution | Reason |
|---|---|
| Pregnant or breastfeeding | Caffeine crosses to the baby and should be kept low. |
| Have an anxiety disorder | Caffeine can worsen anxiety and a racing heart. |
| Have a heart condition or high blood pressure | Stimulants may not be advisable. |
| Take medication | Caffeine and mate can interact with various drugs and supplements. |
| Smoke or drink heavily | The combination carries the clearest cancer risk. |
How to drink yerba mate safely
Here is the reassuring part. A few simple habits remove most of the risk and let you enjoy mate with confidence:
| Tip | Details |
|---|---|
| Let it cool before sipping | This is the single most important tip. Brew with water around 70 to 80 degrees Celsius and let it cool to comfortably warm, never scalding. This addresses the biggest risk factor entirely. |
| Keep it moderate | One to three cups a day is a world away from the 4 to 8 cups linked with harm in the studies. |
| Choose pure, well-sourced mate | Look for air-dried or unsmoked leaf to minimise PAHs, and avoid cheap, additive-laden products. |
| Mind your timing | Enjoy mate earlier in the day so the caffeine does not disturb your sleep. |
| Do not pair it with smoking | And keep alcohol moderate, since the combination is where the real risk lies. |
| Replace your metal bombilla with a bamboo one | Because it does not heat up as much, so it will not burn your mouth. |
Frequently asked questions
For most healthy adults, a moderate daily cup or two of yerba mate, drunk warm rather than scalding hot, is generally considered safe. The risks rise with very high intakes, very hot temperatures, and combining mate with smoking or heavy drinking.
The cancer associations in the research generally involve heavy consumption of around 1 to 2 litres (4 to 8 cups) a day over long periods. Keeping to roughly one to three cups daily is far more moderate, and keeping total caffeine under about 400mg a day is a sensible guide.
The honest answer is nuanced. The main risk factor appears to be drinking it very hot (above about 65 degrees Celsius), which can damage the oesophagus over time, a risk shared by any very hot drink, including coffee and tea. Heavy consumption, smoke-dried PAHs, and combining mate with smoking and alcohol add to it. Drunk in moderation and allowed to cool, the risk appears low.
A cup of yerba mate contains roughly 30 to 50mg of caffeine, less than coffee but comparable to tea. Traditionally it is refilled many times from the same gourd, so the total over a sitting can be higher.
It is best limited or avoided during pregnancy and breastfeeding because of the caffeine, which passes to the baby. If you do drink it, keep it minimal and check with your doctor or midwife first.
Brew it, then let it cool to comfortably warm rather than scalding. Keep to a moderate amount, choose pure, air-dried or unsmoked leaf, drink it earlier in the day, and avoid combining it with smoking. These simple habits remove most of the risk.
The bottom line
So, are the yerba mate side effects a reason to avoid it? For most healthy adults, no. Drunk in moderation, allowed to cool, and chosen with care, mate is a genuinely enjoyable, energising drink with a lot to offer.
The caffeine effects are manageable with common sense, and the cancer concern, looked at honestly, is largely about drinking it scalding hot in very large amounts, often alongside smoking and alcohol. Cool it down, keep it moderate, choose quality leaf, and you remove almost all of the risk.
Explore our yerba mate guide and range to find a pure, well-sourced mate worth making part of your day.
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