Mate is a tea made from the leaves and twigs of the Ilex paraguariensis plant. This caffeinated beverage has been popular in South America for centuries. The appropriate amount to drink daily depends on personal factors. Avid drinkers may consume 1-2 liters per day. Mate contains less caffeine than coffee but more than traditional tea. It is also high in antioxidants, which may provide health benefits. However, regularly drinking large amounts has been linked with increased disease risks. Combining smoking and drinking mate can also be risky. So moderation is recommended, especially for those with health conditions sensitive to caffeine. Most experts suggest limiting intake to 1-2 cups per day and avoiding it close to bedtime. While the herb likely provides benefits in moderation, more research is still needed on its optimal and safe dosage ranges.
What is a serving size of mate?
Use a kitchen scale for accurate measurements. The amount per cup depends on preference. On average, most people use 2-3 tablespoons per cup. Factors include the strength, cup size, and taste buds. If using a strainer instead of a gourd, the serving size is 1 tablespoon per 8 ounces of water. According to studies, healthy people can drink up to 3 cups of 330mL daily for 60 days safely. Even high doses do not pose much danger. Consumption should be based on health conditions. The leaves are brewed to make a stimulating, caffeinated drink. It has caffeine, theobromine and theophylline. Consumption in Argentina is up to 14 pounds yearly per capita. Argentinians usually drink it for breakfast or before sunset, hot or cold. The most common way to drink mate is continuous sipping for hours.
Mate serving recommendations
The ideal water temperature for brewing is between 150°F-160°F (65°C-70°C). Steep for 3-5 minutes for the best flavor. The recommended ratio is 1-2 tablespoons per cup of water or a 1:8 ratio.
Mate contains 85 mg of caffeine per cup. Pregnant women can drink 1-2 cups per day. A study in Southern Brazil taking 5000 pregnant women showed that 70% of them drank mate. The results showed that drinking mate posed no danger.
Avoid drinking during the evening, especially if sensitive to caffeine. There is no proof that drinking mate can cause cancer. It is recommended to avoid consuming at very high temperatures.
Mate consumption around the world
Mate is traditionally consumed in central and southern regions of South America, primarily in Paraguay, as well as in Argentina, Uruguay, southern and central-western Brazil. Mate contains between 1% to 1,5% of caffeine. The caffeine content varies between 20mg and 180mg per cup.
According to Examine, studies suggest that a healthy person should drink 3 cups of 330mL daily, continued for 60 days. The caffeine works differently from coffee and is better tolerated by the body.
Typical serving size
- On average, most people use 2-3 tablespoons per cup. However, some may use more or less depending on preference.
Recommendations
- Avoid constant consumption, 2 – 3 beverages at most, lasting through to the late afternoon.
- Avoid drinking during the evening if sensitive to caffeine.