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I drink about five cups of coffee a day. That might sound terrible, but I’ve recently cut down from eight cups a day, so honestly, I consider that progress. Still, I’m always looking for ways to cut back without facing the dreaded caffeine withdrawal slump.
So when I started seeing yerba mate pop up on my feeds—praised for offering a gentler, jitter-free energy boost—I decided it was worth a try. Could this South American tea help me cut back on coffee, feel more focused, and maybe even stabilize my mood a bit?
What Is Yerba Mate, Exactly?
Yerba mate (pronounced yer-bah mah-tay) is a traditional South American beverage made by steeping the dried leaves of the Ilex paraguariensis plant. It’s especially popular in countries like Argentina, Paraguay, and Uruguay.
These days, it’s available in loose-leaf form, tea bags, or ready-to-drink cans stocked in health food stores. What makes yerba mate unique is its blend of naturally occurring stimulants: caffeine, theobromine (also found in chocolate), and powerful antioxidants like polyphenols.
“Yerba mate has stimulating properties that are generally less potent than those of coffee,” says Sandra Avitia, a registered dietitian based in Chicago. “The effects can vary depending on the type of leaves used and the preparation method, potentially making them comparable to coffee.”
Yerba mate has stimulating properties that are generally less potent than those of coffee.
Yerba mate can be a great alternative to energy drinks, says Carla Hernandez, RD, a Los Angeles–based dietitian specializing in blood sugar regulation and skin health.
“Unlike traditional caffeinated beverages, yerba mate tea offers many other health benefits, like protecting your heart, fighting free radicals, helping your metabolism, supporting bone and liver health, and boosting your energy with less caffeine,” Hernandez says.
In short, it’s touted as offering steady energy, physical health benefits, and mental clarity—and many claim they don’t get the crash or anxious buzz that usually comes with coffee.
Week-by-Week Breakdown
Here’s what happened when I replaced my afternoon coffee with yerba mate every day for a month.
Week 1: The Switch
Cutting back on coffee is hard. I’m a sleepy person by nature, and caffeine has been my go-to for as long as I can remember.
For this reason, I didn’t go full yerba mate mode—I kept my usual coffee intake, but swapped out my beloved 3 p.m. cup for a mate instead.
I tried both warm, steeped yerba mate tea and pre-made cold cans from Wildwood, an organic yerba mate brand based in South Africa. While the taste didn’t quite scratch the coffee itch, I found it pretty refreshing and tasty.
No major changes that first week—but I found myself looking forward to the ritual. And that, I think, made a difference in how I approached the afternoon slump.
Week 2: Noticing Patterns
I could feel a bit of an energy boost from the yerba mate. Not in a “heart-pounding, hyper-productive” way, but in a gentler, more sustainable kind of lift.
“It has the potential to make one feel more awake and focused because of the caffeine, theobromine, and polyphenols, which may boost mood,” says Hernandez. “But relying on any beverage that contains caffeine for energy or mood boosts isn’t ideal, especially if it becomes a daily habit.”
After my midday mate, I felt more alert, less foggy, and—dare I say it—a bit happier. There’s something about a smoother caffeine delivery that made me feel more balanced emotionally.
Was it a placebo? Possibly. But hey, I’ll take the win.
Week 3: The Emotional Shift
In week three, I started drinking yerba mate closer to noon instead of mid-afternoon, just to be safe with sleep. (I’m a regular insomniac, so anything that affects my sleep quality gets evaluated under a microscope. Except, of course, for my beloved coffee.)
“Since caffeine has a half-life of five to seven hours, even a 1 pm cup can still be affecting your body well into the evening, which may disrupt sleep without you realizing it,” Hernandez warns.
Since caffeine has a half-life of five to seven hours, even a 1 pm cup can still be affecting your body well into the evening, which may disrupt sleep without you realizing it.
And maybe it was a coincidence, but I started sleeping better. I also felt more emotionally steady—less likely to spiral when I got overwhelmed, and more capable of staying focused through my afternoon to-do list.
There were other factors that could’ve affected my mood and sleep—like a change in the weather—but the energy stability yerba mate gave me definitely helped.
Week 4: Final Thoughts
Unfortunately, I caught the flu in week four. So between the naps, meds, and general misery, my yerba mate trial got a little foggy.
Still, I stuck to it—and even when I was sick, I found my ritual comforting. It gave me a little boost on days when I needed to get through admin or write something coherent.
By the end of the month, I felt more energized, slightly less irritable, and even more focused than usual. I don’t think yerba mate cured my mood swings, but it helped smooth the edges—and for that, I’m grateful.
What the Research Says About Yerba Mate and Mood
While research on yerba mate’s direct effect on mood is still limited, what we do know is promising.
Yerba mate contains:
- Caffeine, which has been shown to improve alertness and concentration
- Polyphenols, powerful antioxidants that may support brain health
- Theobromine, a gentler stimulant known to elevate mood
“Theobromine contributes to cardiovascular health,” Avitia says. “When combined with caffeine, it helps increase blood flow and the release of dopamine in the body, causing improvement in mood.”
Hernandez points out that some studies suggest that antioxidants—abundant in yerba mate—can support focus and memory, while protecting brain cells from damage.
“Antioxidants and polyphenols in yerba mate may help protect the brain by fighting off stress and inflammation—two things that have been linked to memory problems and brain diseases over time,” Hernandez says.
Avitia adds that yerba mate may help regulate blood sugar—another factor that can influence mood stability. “Yerba mate helps regulate blood sugar levels by reducing glucose absorption and increasing glucose uptake by cells,” she explains. “It also regulates GLP-1, which aids in appetite reduction and improves glucose regulation.”
Because it helps your body use glucose better, it can help regulate your energy levels throughout the day, Avitia says.
Would I Keep Drinking It?
Honestly? Yes, but probably not daily.
Yerba mate isn’t going to replace coffee’s place in my heart—it’s not as cozy, and I’ll never give up my morning brew. But it truly added some sparkle to my otherwise boring afternoon routine.
I might use cold yerba mate as a sober social beverage. I don’t drink alcohol, and I think my canned yerba mate could be a good choice when I want a special drink. It’s convenient, crisp, and tasty.
Would I Recommend Yerba Mate?
If you’re looking for an alternative to coffee, yerba mate might be worth exploring. Try different brands and flavors—some are grassy and intense, others are fruity and refreshing.
Disclaimer
Yerba mate can have similar side effects to coffee for some people, according to Avitia. These side effects include nausea, insomnia, and abdominal discomfort.
As with everything, balance is key. “Signs that you may be overdoing yerba mate are similar to having too much coffee—things like anxiety, a racing heart, jitters, or trouble sleeping,” says Hernandez.
Hernandez suggests starting with an 8-oz serving once a day and skipping the traditional refills, which can quickly add up in caffeine. She also recommends eating something before drinking yerba mate or any other caffeinated beverage.
Takeaways
Here’s what I learned from drinking yerba mate every day for a month:
- Energy regulation impacts mood more than I realized. When I wasn’t crashing by 4 p.m., I felt less irritable and more emotionally steady. Granted, this could’ve also been attributed to the change in weather, routine, or simply self-monitoring.
- Small rituals matter. Taking five minutes to brew a cup or sip from a can gave me a really pleasant midday ritual.
- Caffeine quality matters as much as quantity. The balance of compounds in yerba mate gave me a smoother experience than coffee ever has.
Will yerba mate change your life? Maybe not. But if you’re looking to experiment with your energy, mood, and focus—or just want a new midday pick-me-up—it’s a fun, low-stakes place to start.
And if you’re anything like me? You might just become a sleepy girl with slightly better afternoons.
