Yerba Mate for Exercise Performance

Research suggests that yerba mate may have a modest role in supporting exercise performance, particularly by increasing fat oxidation during moderate-intensity physical activity, though the evidence base remains limited and preliminary. The available literature includes a small crossover study indicating roughly a 24% increase in fat burning during lower-intensity exercise following yerba mate supplementation, alongside a broader 2023 systematic review of 32 studies that found generally positive associations with exercise performance, metabolism, and antioxidant activity. Studies indicate, however, that the overall quality of this evidence is low to moderate, with most studies carrying a high risk of bias, and an additional publication from 2018 could not be fully evaluated due to unavailable data. Taken together, the research is intriguing but far from conclusive, and stronger, larger trials are needed before firm conclusions about yerba mate's effects on exercise performance can be drawn.