Yerba mate (Ilex paraguayensis)
What it is
A South American Holly-family plant brewed as a traditional stimulant beverage. Contains caffeine (25-175 mg per serving), theobromine, saponins (matesaponins), and very high levels of chlorogenic acids — higher than green tea. RCTs show modest weight loss and lipid improvements, plus acute cognitive benefits. However, traditional very-hot-mate consumption is linked to increased oesophageal cancer risk (WHO Group 2A when consumed at >65°C). Cooler infusions avoid this concern.
Dose
1–3 g dried leaf as infusion (not above 65°C), or 500 mg dry extract 1-2x daily
Time of day & tips
Drink cool or warm — never very hot; avoid chronic high intake; prefer aged (Uruguayan-style) over unaged (Brazilian chimarrão) if concerned about smoked flavour compounds
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