Is yerba mate good for illness?: Examining the benefits and risks

September 30, 2025 •

4 min read

According to research, yerba mate is rich in powerful antioxidants, vitamins, and minerals that can help support the immune system. But does that mean it's safe and effective to consume when you're feeling under the weather? Let's explore the potential benefits and significant risks associated with the question, 'Is yerba mate good for illness?'

Quick Summary

Yerba mate contains antioxidants, vitamins, and anti-inflammatory compounds that may support the immune system and relieve some illness symptoms. However, its high caffeine content poses risks like dehydration and sleep disturbance, while long-term heavy use is linked to cancer risk. Caution is advised, especially concerning high heat and high doses.

Key Points

Antioxidant Power: Yerba mate is packed with antioxidants and anti-inflammatory compounds that may help support the immune system and reduce mild inflammation from illness.
Moderate Energy Boost: The caffeine provides a natural lift to combat fatigue without the harsh crash or jitters often associated with coffee, which can be useful when sick.
Important Safety Risks: High-dose, long-term consumption of yerba mate, especially when hot, is linked to an increased risk of certain cancers, so moderation and safe preparation are crucial.
Medication Interactions: Yerba mate's caffeine content can interact with various medications, including heart drugs and antidepressants, necessitating a doctor's consultation before consumption.
Proper Brewing is Key: To reduce risks, brew yerba mate with water between 160-170°F (70-76°C) and avoid drinking it scalding hot.
Prioritize Hydration: While it contributes to fluid intake, the diuretic effect means it shouldn't replace plain water, which is vital for staying hydrated during illness.

Yerba mate, a traditional South American herbal tea, is renowned for its stimulating and invigorating effects. Prepared from the leaves and twigs of the Ilex paraguariensis plant, it is often consumed as an energy booster. When faced with illness, many people seek natural remedies and wonder if this popular brew is a suitable option. While it offers several nutritional benefits, a balanced understanding of both the pros and cons is essential before deciding whether to incorporate it into your routine during sickness.

Yerba mate's health-supporting components

At its core, yerba mate is a nutritional powerhouse containing a wide array of beneficial compounds. These include:

Antioxidants: Yerba mate is a potent source of antioxidants, including xanthines, polyphenols, and caffeoyl derivatives, which help fight oxidative stress and protect cells from damage.
Vitamins: The brew contains several vitamins, such as Vitamin C, which is known for its immune-boosting properties.
Minerals: Essential minerals like magnesium, calcium, zinc, and iron are also present and play vital roles in cellular function and immune response.
Anti-inflammatory compounds: The plant compounds have demonstrated anti-inflammatory properties, which can potentially help reduce inflammation and alleviate mild symptoms associated with illness, such as a sore throat.

Potential benefits during illness

When sick, the body's resources are focused on fighting infection. Yerba mate offers a few potential advantages, primarily due to its rich composition:

Immune system support: The antioxidants, Vitamin C, and zinc in yerba mate can collectively contribute to a healthier immune system, helping the body fight off infections.
Fatigue reduction: The natural caffeine provides a noticeable energy boost that can help combat the fatigue often experienced during a cold or flu, though without the severe jitters or crash associated with high-dose coffee.
Anti-inflammatory effects: Its anti-inflammatory properties may provide some relief from common cold symptoms such as a sore throat, coughs, and muscle aches.
Hydration: Consumed as a warm or cold beverage, it contributes to overall fluid intake, which is crucial for recovery from illness. However, it is a diuretic, so extra water is still needed.

Significant health risks and precautions

Despite the potential upsides, it is critical to be aware of the risks, especially when your body is already compromised by illness. These include:

Caffeine side effects: The caffeine content can cause side effects like nervousness, upset stomach, and sleep problems, which can be detrimental when your body needs rest to recover.
Dehydration risk: As a diuretic, yerba mate can lead to increased urination. If you are already struggling with fluid intake during an illness, this could worsen dehydration.
Interaction with medication: Yerba mate can interact with various medications, including stimulants, heart medication, and blood thinners. Always consult a healthcare provider before consuming, especially if taking prescriptions.
Associated cancer risk: Long-term, heavy consumption (1-2 liters per day) of yerba mate is linked to an increased risk of certain cancers, particularly of the mouth, throat, and lungs. This risk is compounded by consuming the beverage at very high temperatures and with concurrent smoking or alcohol use.
Not a cure: It is not a substitute for conventional medical treatment, especially for severe symptoms.

Comparison: Yerba mate vs. coffee during illness

For those seeking a caffeine boost while sick, yerba mate is often compared to coffee. Here's how they stack up:


Feature	Yerba Mate	Coffee
Caffeine Effect	Slower, more sustained energy boost; fewer jitters or crashes due to other compounds.	Quick, strong energy boost; can lead to crashes and jitters.
Nutritional Profile	Contains vitamins, minerals, and a wider range of antioxidants than green tea.	Fewer nutrients, with the primary benefit coming from the caffeine and some antioxidants.
Acidity	Less acidic than coffee, making it potentially easier on the stomach, which can be sensitive during illness.	Highly acidic, often causing digestive issues like acid reflux or upset stomach.
Digestive Impact	Some studies suggest benefits for gut health and fighting bacteria like E. coli.	Can irritate the digestive tract, potentially worsening conditions like gastritis or IBS.
Antioxidant Content	Contains a higher level of antioxidants compared to green tea.	Contains antioxidants, but generally fewer than yerba mate.

How to prepare yerba mate safely

To mitigate some of the risks, proper preparation is key. This is especially important for avoiding the high temperatures linked to increased cancer risk.

Here are some tips for safe preparation:

Avoid boiling water: The ideal temperature for brewing is between 160-170°F (70-76°C). This prevents the extraction of bitter tannins and reduces the risk associated with drinking very hot beverages.
Use a small amount: During illness, start with a smaller quantity of yerba mate than usual to keep caffeine intake low.
Consider a 'composta': Mixing yerba mate with other herbs like mint or lemongrass can provide additional soothing benefits for a sore throat and potentially lower the caffeine concentration.
Cold brew (tereré): Prepare a cold infusion by steeping the leaves in cold water or limeade. This eliminates the risk from hot temperatures entirely and is refreshing if you have a fever.

Conclusion: Balancing caution with potential benefits

While yerba mate contains numerous compounds that can support the immune system and provide an energy boost when you're feeling ill, its use requires careful consideration. The presence of caffeine and the association with cancer risk from long-term, very hot, heavy consumption are significant factors to weigh. For most adults in small to moderate amounts and brewed at safe temperatures, yerba mate can offer a gentle lift and some anti-inflammatory support during minor illness. However, it is not a cure, and individuals with underlying health conditions, those who are pregnant or breastfeeding, or those taking medication should consult a healthcare provider before consuming. Proper hydration remains paramount during any illness, and while yerba mate can contribute, it should not replace plain water.

For more detailed information on yerba mate's effects and safety, it is always best to consult with a qualified medical professional. A useful resource can be found on the Mayo Clinic website, addressing questions about yerba mate safety.

Frequently Asked Questions

Yerba mate contains anti-inflammatory compounds, antioxidants, and vitamins that may help support the immune system and relieve some mild cold symptoms like a sore throat. However, it should not be considered a cure for a cold and is best used as a supportive measure.

Yerba mate contains a significant amount of caffeine, often comparable to or slightly less than a cup of coffee. The stimulating effects are often described as more sustained and less jittery than coffee.

The biggest risks come from consuming very hot infusions and interactions with medication. High temperatures are associated with increased cancer risk with heavy, long-term use. The caffeine can also cause side effects like nervousness or sleep problems, which can hinder recovery.

Moderate daily consumption (e.g., 1-2 cups) of yerba mate brewed at a safe temperature (under 170°F) is generally considered safe for up to 12 weeks for most healthy adults. However, when sick, it's wise to limit intake to avoid excessive caffeine and potential interactions, and to prioritize rest.

No, it is not recommended for pregnant or breastfeeding women to drink yerba mate. The caffeine content and potential presence of carcinogenic compounds could pose risks to the fetus.

To reduce the risk of cancer, it is essential to avoid drinking yerba mate when it is very hot. Brew it with water between 160-170°F (70-76°C), and let it cool before drinking. Reducing overall intake also minimizes risk.

For warmth and hydration, caffeine-free herbal teas like ginger tea, chamomile, or peppermint can be good options. For a natural energy boost, prioritize rest and proper nutrition instead of relying on stimulants.