Yerba Mate Tea for Weight Loss: Does It Work?
Yerba mate tea for weight loss. People frequently claim that drinking yerba mate tea leads to weight loss. From what we know from human studies, there isn’t anything to show that drinking brewed yerba mate tea will lead you to lose a substantial amount of weight long term. There are some studies that show lower amounts of body fat and higher responses to hunger/exercise, but nothing that would lead me to believe that yerba mate tea will allow you to lose weight long term.
You can drink it as a caffeinated drink if you like it; just don’t expect it to help you lose weight. These studies weren’t using capsules either, so who knows if those results will translate to brewed mate.
My takeaway is that yerba mate can be an enjoyable drink, but I wouldn’t choose it expecting it to cause weight loss. The research is too limited for that promise. I’d drink it because I like it, not as a fat-burning shortcut.
Key takeaways
- Studies have not proven that drinking yerba mate tea will result in weight loss.
- Tea and supplements have been shown to affect certain body fat measures in studies, but this does not mean drinking tea will help you lose weight.
- One form of exercise was studied, with short-term effects on fat utilization and hunger scores.
- It can be energizing. Different cups and amounts of yerba mate will have varying amounts of caffeine.
- Drinking tea is not the same as taking supplements.
- It will not burn belly fat or help with other aspects of weight loss.
What is yerba mate tea?
When you make a cup of yerba mate, you are drinking the leaves and stems of the Ilex paraguariensis plant that grows in South America. It can be consumed hot or cold. Typically, the leaves are placed in a gourd and drunk through a filtered straw, but you can also place the leaves in a cup with a tea bag or French press.
There is a stimulant effect from yerba mate, similar to other teas. According to Cleveland Clinic, a cup of mate will have about 80 mg of caffeine, but this depends on the leaf used to make your tea and how you prepare it. You may get more caffeine from your mate if you drink a larger serving or have a more potent mixture. If your product provides caffeine information, be sure to keep track of that along with your other caffeinated drinks.
Mate contains antioxidants and other nutrients as well. There have been studies on these nutrients, but just because your cup of mate has them does not mean it will make you lose weight. Just as with studies done in labs and on animals, we cannot conclude that humans will experience the same results.
Yerba Mate Tea for Weight Loss: What the Research Says
We only have a few studies done on humans when it comes to mate and weight loss. Each study looked at different types and quantities of mate, as well as different measurements such as body fat and hunger.
There was a randomized controlled trial done on 30 Korean individuals who were obese. They took yerba mate or placebo capsules for 12 weeks. Results showed that those who took yerba mate had lower body fat mass, body fat percentage, and waist-to-hip ratio. However, this study used capsules, not tea, and only had 15 people in each group, which makes it hard to extrapolate to everyone. Read the trial.
In 2025, there was a meta-analysis that looked at 13 RCTs that studied yerba mate and its effects on metabolism. When pooling all of the data, they were unable to find any significance when looking at BMI or waist circumference. Some studies may not have looked at all measurements, and each study could vary by subject and what type of mate was used. Read the systematic review.
This study looked at healthy and hypercholesterolemia patients and gave them 3 servings of mate per day for 8 weeks. The healthy group showed decreases in body fat percentage and skinfold measurement. There was no change in overall body weight. This study was testing people drinking a moderate amount of mate and looking at cardiometabolic values, not someone trying to lose weight. Read the trial.
As you can see, there is no study that can show you that drinking mate will help you lose weight. There are some measurements that show decreases in body fat, but that does not equal weight loss. There is also no study that compared mate to other teas like green tea. We would need more studies to answer that question.
What the research says about appetite and belly fat
In a small study, 12 females who were considered physically active consumed a yerba mate supplement before exercising. They saw that the participants oxidized more fat and reported feeling less hungry and wanting to eat while exercising. This study was not done on brewed tea and only looked at the effects while exercising. Read the exercise study.
Oxidizing fat means that your body is burning fat at that moment in time; it does not mean you will lose body fat. There isn’t enough data to support that mate will reduce your appetite and lead to weight loss.
There is no data to support that it will reduce belly fat. You can lose inches off your waist for many reasons. One study that showed a decrease in a waist measurement does not mean it will reduce your belly fat.
How might yerba mate affect weight?
Many studies have looked at how yerba mate can effect your hunger levels, energy levels and metabolism. All of these concepts can be tied into losing weight but do not necessarily prove that yerba mate will do so.
Hunger levels: One of the exercise studies showed reduced hunger scores when given a mate supplement to a smaller sample size. This was taken at one point during an exercise session. We don’t know if this would translate to someone eating less throughout the day and losing weight. A study from 2025 on a tea showed similar results with hunger hormones. Not enough to conclude that it can treat hunger or cause someone to lose weight long term.
Energy levels: Since yerba mate has caffeine it could cause you to feel more awake. Which could lead to researchers using it in exercise studies. But just because you have more energy doesn’t mean you’ll move more or burn fat. Again just because you have an increased response to one exercise session does not mean you will have a higher energy expenditure over time. There are also side effects from consuming caffeine.
Plant compounds and metabolism: Yerba mate has many compounds that can impact your metabolism, such as polyphenols. While these may be true for compounds and animal studies, we cannot say that a cup of mate will significantly increase your metabolism.
Yerba mate tea vs. supplements
| Form | What researchers tested | What the findings can tell us |
|---|---|---|
| Brewed mate tea | A 2025 trial tested three servings daily for eight weeks | Some body-fat measures changed in one group, but total body weight did not |
| Yerba mate capsules | A 2015 trial tested 3 grams daily for 12 weeks in 30 adults | Some body-fat measures differed from placebo, but the trial was small |
| Mate supplement before exercise | One study tested a dose in 12 active women | It measured short-term exercise and appetite responses, not lasting weight loss |
For other homemade drink ideas, browse our tea recipes page. These are drink ideas, not weight-loss treatments.
Curious about another tea option? Read our guide to All Day Slimming Tea.
Different dosages and forms of mate were used in these studies. There’s no way to know what dose to put in a tea when you’re told to take X amount of capsules. One study does not prove that all supplements will do what they claim to do. Supplements can contain varying amounts and types of ingredients. Be sure to read the label and don’t think that a supplement will be the same as drinking mate tea.
Risks and side effects
Since Yerba mate has caffeine, there are similar side effects you may experience from other caffeinated beverages: headaches, nervousness, insomnia, stomach pain, heartburn, fast heartbeat, and high blood pressure. Everyone is different, and the amount of caffeine in your cup can vary as well. See Cleveland Clinic’s overview of yerba mate.
The FDA states that 400 mg of caffeine per day should have no harmful effects for most people. That doesn’t mean you should consume that much or that it won’t affect you negatively. It depends on how much caffeine you are consuming from other sources as well. You may need to go lower if you are sensitive to caffeine or experience any of the symptoms above. Read the FDA’s caffeine guidance.
Consult your doctor if you are pregnant or have a medical condition and would like to drink Yerba mate. According to Mayo Clinic, Mate may interact with certain medications, supplements, or medical conditions. If you are pregnant, you should consult with your doctor as well. Cancer has been studied due to Polycyclic Aromatic Hydrocarbons that can be found in mate when it is smoked. This does not mean you will get cancer from drinking Yerba mate. Read Mayo Clinic’s safety overview.
Don’t drink anything when it’s too hot. Allow your tea to cool down to a comfortable temperature. None of our sources gave us an exact temperature that would be considered safe to drink mate.
If you’re drinking something more concentrated than just a simple cup of mate, you should research more, as these can contain higher amounts and ingredients that may not be in a cup of mate. Never replace medical advice with supplements. Consult your doctor if you are unsure about taking any supplements.
How to drink yerba mate safely
Follow the directions on the package and make sure it states how much caffeine is in it. There isn’t a set number of cups you can drink. It will depend on the product, amount of servings, how sensitive you are to caffeine, and other sources you are getting caffeine from. If you drink coffee or energy drinks, take that into account as well.
Be aware of how you feel after drinking mate. If it’s affecting your sleep or making you feel anxious or any of the other symptoms listed above, decrease your amount or stop drinking mate. Don’t drink mate before bed if it will affect your sleep.
If you want to keep it plain, then you’re good. Adding lemon is great if you want a bit of flavor without adding too many calories. Adding honey and sugar will add calories to your drink, so be mindful of that if you add it. Adding milk will also increase your calorie count.
Stick with a tea that will tell you what’s in it. If it’s claiming to melt away fat and give you a flat stomach or a detox, there is no human study to back that up. “Unsmoked” and “Certified Organic” may help you decide what you want to buy, but there is no evidence to show it will help you lose weight. When buying Canned Yerba mate, look at the ingredients and serving size. Supplements that contain Yerba mate are just that: supplements. They may not have the same benefits as drinking it.
For more on caffeine, see our guide to how much caffeine is in tea. For help reading product labels, see our guide to weight-loss tea ingredients to avoid.
Here is how you can make yerba mate tea
Makes: 1 cup
Ingredients
- 1 tsp of loose leaf yerba mate
- 1 cup of water heated to approximately 160-180 degrees Fahrenheit
- Optional: lemon or honey
Instructions
- Heat your water to a hot temperature, but not boiling.
- Place your yerba mate into a tea infuser or cup.
- Pour your hot water over the yerba mate and let it steep for 3-5 minutes.
- Remove the tea infuser or strain. Add lemon or honey if you want.
The caffeine content may be listed on the package, depending on the type of yerba mate and how you make it. Remember, this is just one way to make the drink, and there are many ways you can consume caffeine in a day.
The bottom line
Studies have not proven that yerba mate will help you lose weight or lose belly fat. Some studies have shown results of losing some percentage of body fat or reported feeling less hungry or had a higher response to exercise but have not proven that it will help you lose weight by drinking a cup of tea.
Drink it if you like it. Just keep in mind how much caffeine you’re consuming in a day. And if you want to manage your weight, there are other options.
What I care about is if I like yerba mate and feel good when I drink it. If I were looking to lose weight, I would look at more beneficial options that I know will work for me.
FAQs
Can yerba mate tea reduce belly fat?
No studies have shown that drinking brewed yerba mate tea will help you lose belly fat. There have been studies that use supplements and showed some effects from exercise but not that it will help you lose weight.
How much caffeine is in yerba mate tea?
It varies depending on what brand you buy and how you prepare it. According to Cleveland Clinic, one cup of yerba mate tea has about 80mg of caffeine. But again, this varies.
Is yerba mate tea better than green tea for weight loss?
Not sure. There isn’t any research that shows that it’s better for weight loss than green tea. All of the studies mentioned above weren’t done on weight loss.
Looking for another option to explore? The banner below features All Day Slimming Tea. Review its ingredients, directions, and format to decide whether it fits your weight-management goals.
