Fat Burner #14: YERBA MATE (mate, Ilex paraguariensis)

What is it?

Yerba mate is a member of the holly family, evident by its leathery leaves. It grows wild in the rainforests of Paraguay (where it is cultivated). Just about everyone has felt the jittery side effects of too much caffeine at one time or another. Yerbe mate, in contrast, gives your brain a boost without making you nervous. Interestingly, it has been shown to improve mood and concentration, reduce anxiety, prevent mental fatigue, and prolong the effects of thermogenesis (i.e., fat burning)... along with a multitude of other compelling benefits.

How it works

There are 196 chemicals in yerba mate that become active in the body once consumed—including B vitamins; Vitamins A, C, and E; and the minerals calcium, magnesium, iron, potassium, and selenium. And mate has 11 polyphenols, which are powerful antioxidants. But the most important chemical in mate is "mateine." Mateine is a xanthine alkaloid. You might have heard of other xanthines, such as caffeine, theophylline, and theobromine. Strikingly, mateine appears to possess the best combination of xanthine properties. Like other xanthines, it mildly arouses the central nervous system, but unlike other stimulants, it doesn't appear to be addicting, nor does it produce unwanted side effects such as insomnia or nervousness. Interestingly, it actually works as a tonic for the central nervous system, calming the body and mind, leaving you feeling alert and sharp.

The result of the chemical combination in mate is then responsible for its substantial increase in energy and fat burning. Mate appears to help support long-term energy by maintaining energy production with oxygen for longer periods of time, which burns more calories, improves heart efficiency, and delays buildup of endurance, robbing waste products, such as lactic acid that are created by anaerobic glycolysis (energy production without oxygen). One indicator that it is working to burn more fat is a drop in something called the respiratory quotient (RQ), which indicates a rise in the proportion of fat being oxidized or burned in the body.

What does the science say?

"Hot off the press": Dr. Torben Andersen undertook a study at Charlottenlund Medical Centre in Denmark with 44 healthy overweight patients using an herbal combination of guarana and another two herbs, yerba mate and Damiana. Dr. Andersen's results were quite positive: those taking the herbal combination for 45 days lost an average of five kilograms (or about 11 lbs). This was a significant difference compared to the placebo group, which lost only an average of 0.45 kg (or about one pound). Also noteworthy, the herbal combination delayed gastric emptying by 20 minutes, which means a longer feeling of fullness after eating a meal.

How to take it

Research indicates the intake of yerba mate to be most effective at 500 to 1,500 mg daily two to three times evenly throughout the day, before meals and/or exercise. Recent theory: Mate may be most effective for promoting fat loss if one serving is taken upon rising, first thing in the morning, especially before cardiovascular exercise.