Green Maté: Benefits, Dosage, Contraindications
The dried and sometimes slightly roasted leaves of green maté are rich in caffeine, polyphenols (such as chlorogenic acid), and saponins. These compounds give it stimulating, diuretic, and anti-inflammatory properties. Maté also contains vitamins (A, B1, B2, C) and essential minerals such as potassium, magnesium, and iron, enhancing its medicinal properties.
Traditionally, the leaves are infused in hot or cold water to prepare a beverage consumed throughout the day. Maté is prized for its effects on fatigue, concentration, and its potential in weight management. It is also studied for its cardiovascular and metabolic benefits.
Other name(s)
Yerba mate
Scientific name(s)
Ilex paraguariensis
Family or group:
Plants
Active ingredients:
Chlorogenic Acid
Caffeine
Indications
Rating methodology
EFSA approval.
Weight control ✪✪✪✪✪
Maté is recognized for its effects on weight management. It acts by stimulating metabolism, promoting thermogenesis, fat oxidation, and reducing appetite.
Clinical studies show that daily consumption of 3150 mg of maté extract for 12 weeks significantly reduces fat mass and body fat percentage in overweight individuals. Chlorogenic acid, a key bioactive compound, plays an essential role in inhibiting fat absorption and modulating the expression of genes related to adipogenesis.
Posologie
Oral
3 g
Dry extract
Fatigue ✪✪✪✪✪
Maté is traditionally used to relieve fatigue due to its stimulating properties. Its caffeine content acts on the central nervous system to improve alertness, enhance concentration, and reduce feelings of tiredness. According to EMA monograph data, maté is classified as a traditional herbal medicinal product recommended for relieving symptoms of weakness and fatigue. It is generally consumed as an infusion: 2 to 4 g of dried leaves in hot water, up to three times a day.
Posologie
Oral
2 - 4 g
Herbal tea/tea/infusion
Urinary disorders ✪✪✪✪✪
Maté also has diuretic properties, useful for managing mild urinary disorders. It increases urine production, thus promoting urinary tract drainage and reducing the risk of mild infections.
The EMA monograph validates this usage by recommending a dose of 2.5 to 5 g of dried leaves infused, to be consumed 1 to 2 times a day.
Posologie
Oral
2.5 - 5 g
Herbal tea/tea/infusion
Properties
Metabolic
Green maté acts on several mechanisms to promote weight loss. The caffeine it contains increases resting energy expenditure and stimulates thermogenesis. Its polyphenols, notably chlorogenic acid, reduce inflammation induced by adipose tissue and inhibit the activity of pancreatic lipase, decreasing the absorption of dietary fats. Saponins also help reduce lipid accumulation in adipocytes and promote AMPK activation, which regulates energy metabolism. One study showed a 23% increase in fat oxidation during exercise after maté consumption, although total energy expenditure remains unchanged. Finally, maté modulates levels of leptin and GLP-1, hormones involved in satiety.
Usages associés
The positive effects of yerba maté (Ilex paraguariensis) in obesity
Ilex paraguariensis extract ameliorates obesity induced by high-fat diet: potential role of AMPK in the visceral adipose tissue
Cardiovascular
Maté inhibits alpha-glucosidase and decreases the expression of the SGLT1 gene in the intestine, reducing glucose absorption and limiting postprandial spikes. These actions are supported by its polyphenols, which improve glucose tolerance.
Furthermore, maté promotes vasodilation by increasing nitric oxide and reducing thromboxane A2, thus helping to prevent atherosclerosis. Its anti-inflammatory effects reduce markers such as interleukin-6, particularly in overweight individuals.
Finally, maté reduces LDL levels and increases HDL in dyslipidemic patients. These results seem linked to the inhibition of LDL oxidation by chlorogenic acid.
Diuretic
Green maté is recognized for its diuretic effect primarily attributed to its caffeine and other methylxanthines like theobromine content. Caffeine acts by blocking adenosine receptors in the kidneys, which stimulates urine production by increasing renal blood flow and reducing water and sodium reabsorption in renal tubules. Studies show that this action significantly enhances water elimination.
However, it's important to note that tolerance to the diuretic effects of caffeine develops quickly in regular consumers, which may mitigate this effect over time. Despite this mitigation, maté, when consumed in moderation, remains an interesting choice for its diuretic properties, especially in conditions such as mild water retention.
Usages associés
Safety dosage
Adult: 2 g - 10 g (herbal tea)
Maté is primarily consumed as tea. In clinical trials, the infusion was prepared by infusing 2 to 10 grams of maté leaves in 330 mL of boiling water for 10 minutes, producing a concentration of 20 to 50 mg/mL.
Different preparations exist: maté cocido, a classic infusion of green leaves, chimarrão (crushed green leaves with hot water), and tererê (prepared with cold water).
Standardized capsules used in some studies contain 35 mg of chlorogenic acid per gram of maté extract.
Contraindications
Children: Prohibited
Oral use of yerba maté is not recommended for children.
Pregnant Women: Prohibited
Yerba maté contains caffeine, which crosses the placenta.
Nursing Mothers: Prohibited
The caffeine in yerba maté can cause irritability and intestinal problems in breastfed infants.
