Yerba mate (Ilex paraguayensis)

Tier 3 — weak evidence · Energy · Antioxidant · Metabolic

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