We think of tea drinkers as pretty chill. No one’s getting hyped up on chamomile. But yerba mate drinkers are a different breed. Yerba mate tea is the pre-game drink of choice for many athletes, including soccer players Luis Suárez and Leo Messi and NBA player John Collins. Hugely popular in South America, Yerba mate, a bitter herbal tea, is becoming more sought after in the States, in large part because of its health benefits. Here, registered dietitians and herbalists share six science-backed reasons why it’s worth sipping. 6 Science-Backed Benefits of Yerba Mate Tea “Mate,” as the tea is commonly called outside the US, “is the national drink of Paraguay,” says Allison Birks, CDN, an herbalist and nutritionist. “It is widely consumed in South America as a daily beverage.” In South America, drinking yerba mate tea is a symbol of national identity and an important social practice. Typically, it’s a shared drink, passed around in a gourd with a special straw called a bombilla. But even if you sip yerba mate solo, you’re going to reap plenty of benefits. Below are the six biggest. 1. It gives energy with no crash Yerba mate has more caffeine than most other teas (roughly the same amount that’s in coffee) and it won’t lead to a crash when it wears off, the way coffee can. “Yerba mate is notorious for having a smoother downtick of a caffeine ‘high,’ which is likely because of the slower release of caffeine or the other bioactive components, like theobromine,” says registered dietitian Paul Jaeckel, RD. Theobromine—the bioactive compound Jaeckel calls out—is what gives yerba mate tea its bitter flavor and is used to make caffeine, but Birks says that you won’t find it in coffee. Yerba mate also contains another compound that coffee does not: theophylline. “Theobromine improves mood, alertness, and may be neuroprotective. Theophylline is known to promote a calm, relaxed yet focused state of mind,” Birks says. She adds that this unique composition may be why yerba mate tea is stimulating but doesn’t cause jitteriness. This combination of calm and focus may also be why some athletes like to drink yerba mate tea before games. 2. It lowers inflammation Michael Dubanewicz, DHA, EdD, CCN, a culinary nutritionist and lifestyle medicine counselor, says that another one of the main benefits of yerba mate tea is its high antioxidant and polyphenol content, which helps lower inflammation in the body. He explains that there is a specific type of polyphenol in yerba mate tea (chlorogenic acids, or CGAs) which has been scientifically shown to reduce inflammation and protect against age-related disorders. All three experts say that drinking yerba mate tea regularly can help lower the risk of many chronic conditions, including some forms of cancer. 3. It could help with arthritis If you have achy joints, regularly drinking yerba mate tea could improve your symptoms. While Birks says that human studies still need to be done to prove the connection, there is scientific evidence that the tea is effective in improving arthritis symptoms in rats. Birks says that this is because of the tea’s anti-inflammatory properties—especially those CGAs. Birks and Dr. Dubanewicz both add that yerba mate tea also contains a natural compound called saponins, which have also been found to decrease inflammation in the body. 4. It’s good for your brain All three experts say that regularly drinking yerba mate tea supports short-term and long-term brain health. Regarding the short-term, Jaeckel says, “The theobromine and theophylline in yerba mate both have stimulating effects on the brain, which can help people focus and get their work done. The caffeine also affects hormones like dopamine in a way that makes the person feel happier.” As for the long-term benefits, Dr. Dubanewicz says that the polyphenols in yerba mate tea are neuroprotective, meaning that they help preserve the function of neurons in the brain. This helps lower the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. “Research is showing that the compounds in yerba mate tea not only reduce inflammation, but also reduce plaque from building up in the brain, which is what leads to dementia,” Dr. Dubanewicz says. 5. It supports weight loss While yerba mate tea doesn’t work like Ozempic, it does have something in common with the GLP-1 medication: appetite suppression. Dr. Dubanewicz points to scientific research showing that yerba mate helps reduce hunger as well as fat buildup and inflammation, which both contribute to obesity. While he emphasizes that this doesn’t mean that drinking yerba mate tea will outweigh having an unhealthy diet, it means the tea can play a supporting role in losing weight in a healthy way. 6. It’s good for your heart There are a few different ways that drinking yerba mate tea supports heart health. Dr. Dubanewicz and Jaeckel say that it lowers LDL cholesterol, which is a major risk factor for cardiovascular disease. This, Jaeckel explains, is credited to the tea’s high amount of antioxidants. “Yerba mate also contains minerals like potassium and magnesium, which are essential for maintaining healthy blood pressure,” says Dr. Dubanewicz. How To Make Yerba Mate Tea If you want to make yerba mate tea the way it’s traditionally consumed in South America, you need a gourd and bombilla (the special straw). There are lots of sets for sale on Amazon, which can be washed and reused every time you’re craving some mate. Once you have your gourd and bombilla, Jaeckel says to fill the gourd up halfway with the loose leaf yerba mate. Then, tilt the gourd roughly 45 degrees to get all the leaves on one side. Pour hot water into the open gap, letting the tea steep for a couple of minutes. Once it’s steeped and ready, add your bombilla, making sure the bottom is under all the leaves. “The key technique here, just like all tea-making methods, is to not use boiling water but simmering, around 170°F, so you don’t ‘burn’ the leaves and have them become [too] bitter,” Dr. Dubanewicz says. While most people can benefit from yerba mate tea, it’s not for everyone. The caffeine can speed up your heart rate, so Birks says that if you have a heart condition, you should check with your doctor before drinking it. She says it’s also not recommended for women who are pregnant or breastfeeding, so be mindful of who you offer it to. Otherwise, yerba mate tea is yours to enjoy. And while you’re at it, offer some to a friend. After all, this drink is meant to be shared.