Yerba mate for weight loss: how does it compare to Wegovy?

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Can yerba mate help with weight loss?

Studies have found that yerba mate can reduce body weight (minimally) and appetite, while increasing fat oxidation in people with obesity. So, yes, it’s possible yerba mate may help with weight loss, but it’s worth noting that the current body of research on the topic is limited. Most studies are small, short-term, or conducted in animals. That doesn’t necessarily mean that their results are meaningless, but it does mean we should be cautious about overhyping their results — and, in turn, yerba mate’s use for weight loss — until we know more.

“Yerba mate has become a bit of a buzzword in the wellness world, and there is some science to support its role in weight management — though the effects are likely modest,” says Pamela Tambini, MD, a double board-certified physician in internal medicine and addiction medicine. “Yerba mate naturally contains caffeine and other compounds like theobromine and chlorogenic acid, which can boost energy, increase metabolism, and help the body burn fat more efficiently.”

How might yerba mate help with weight loss?

While more research is still needed, researchers have proposed a few ways that yerba mate may contribute to weight loss. Let’s dive in:

Higher energy levels

A cup of yerba mate typically boasts 80 mg of caffeine, which is similar to a cup of coffee. The tea’s high caffeine content can increase energy levels, helping you feel more alert, focused, and able to stick with, say, your exercise routine or push a little bit harder at the gym. Research shows that caffeine can enhance muscle performance and reduce fatigue. So, a cup of yerba mate may give you an extra edge in your workouts, delaying fatigue so you go harder for longer, burn more calories, and lose weight.

Lower appetite

Caffeine is a mild appetite suppressant, with studies showing a direct correlation between caffeine intake and weight and fat loss. “Some small studies have also suggested that yerba mate may help reduce appetite and improve satiety, meaning people may eat less without realizing it,” Dr. Tambini says.

In one study of people with obesity, those who were given yerba mate supplements for 12 weeks lost significantly more body fat than those given a placebo. (Although it’s worth emphasizing that the weight loss effects of yerba mate were small.)

Individuals who add yerba mate to their diet also tend to increase their water intake, which can help boost feelings of fullness and lead to weight loss — especially if they are replacing other, calorie- and sugar-heavy beverages like soda and juice with the tea, says Ashley Koff, RD, founder of The Better Nutrition Program. Keep in mind, though, that adding sugar or sweeteners to yerba mate can counteract any potential weight loss effects of yerba mate, Koff notes.

Improved fat burning

One of the main ways yerba mate can support weight loss is fat oxidation, says Shawn George, DO, a board-certified internal medicine physician. Fat oxidation refers to your body’s ability to burn fat for energy.

“Yerba mate extract users undergo higher levels of fatty acid oxidation during physical exercise relative to the placebo users,” Dr. George says.

In other words, some animal and lab studies show that drinking yerba mate might help you burn more fat — and feel less hungry — when you work out.

Steadier blood sugar levels

“There is also evidence that yerba mate may improve insulin sensitivity, which can support healthy blood sugar levels [and be] especially helpful for people with obesity or prediabetes,” Dr. Tambini says.

Yerba mate has been shown to have a regulatory effect on blood sugar levels. Steadier blood sugar levels means fewer hunger pangs and cravings, so you may be less likely to overeat and disrupt your weight loss efforts.

Potential side effects and risks of yerba mate

While yerba mate is generally considered safe in moderation, it’s not risk-free, according to Dr. Tambini. Regularly drinking the beverage can put you at an increased risk for:

Certain cancers
Caffeine-related side effects
Drug interactions

“One of the biggest concerns is the potential link between drinking very hot yerba mate regularly and an increased risk of esophageal cancer,” Dr. Tambini says. “Researchers believe this may be partly due to the temperature itself and also to polycyclic aromatic hydrocarbons (PAHs) that can form during the drying and smoking process used in some yerba mate products.” (PAHs are considered potentially carcinogenic contaminants.)

Typically, the studies that have linked yerba mate to cancer found an increased risk once the person was having more than 4 cups per day.

Because yerba mate contains a decent amount of caffeine, drinking too much of it can also cause some of the side effects associated with excess caffeine intake, such as jitteriness, insomnia, increased heart rate, and elevated blood pressure. These risks are elevated for people who are sensitive to caffeine or who already have cardiovascular issues, Dr. Tambini says. “If you are prone to anxiety, trouble sleeping, or high blood pressure, it is worth being cautious and limiting how much yerba mate you drink.”

Finally, yerba mate may interact with some drugs that shouldn’t mix with caffeine, such as the muscle relaxant Zanaflex (tizanidine) and the antidepressant Wellbutrin (bupropion). If you are taking any medications, check with your healthcare provider before adding yerba mate to your daily routine.

Is yerba mate similar to Ozempic or Wegovy?

On social media, some people are calling yerba mate another “natural Ozempic.” But let’s be clear: Yerba mate is not a GLP-1 agonist, and it does not work like Ozempic or Wegovy.

Yerba mate is available as a tea as well as a supplement, which means it’s not regulated by the US Food and Drug Administration (FDA) for safety or efficacy.

Ozempic and Wegovy, on the other hand, are FDA-approved prescription medications that mimic a hormone called glucagon-like peptide-1 (GLP-1). In doing so, the drugs — both of which contain semaglutide as the active ingredient — are able to regulate blood sugar levels, slow down digestion, and increase satiety (fullness) signals in the brain. While each has a few different indications, Wegovy is the only one FDA-approved for weight loss and management. That said, Ozempic is often prescribed off-label for that purpose.

Another key differentiator when comparing yerba mate vs. Ozempic or Wegovy? The effects of Ozempic and Wegovy on weight loss have been proven in multiple clinical trials, while those of yerba mate have not. When used with diet and exercise, Wegovy can produce an average weight loss of 15% in 68 weeks (about a year and a half). Ozempic, for its part, can provide an average weight loss of 15 pounds in 40 weeks (about 10 months) in people with type 2 diabetes.

While yerba mate may boost fat burning and have a slight appetite suppressant effect that can lead to weight loss, it’s misleading to compare it to Ozempic or Wegovy.

Is it safe to take yerba mate with Ozempic or Wegovy?

Currently, there is not enough evidence to confidently say whether it’s safe to take yerba mate with Ozempic or Wegovy.

For most people, combining yerba mate with medications like Ozempic or Wegovy is likely safe, though it depends on individual tolerance, Dr. Tambini says. “Taken together, they might amplify gastrointestinal side effects like nausea, bloating, or cramping — especially during the early weeks of semaglutide use, when your body is still adjusting.”

Depending on your tolerance for caffeine, the caffeine content in yerba mate can also upset your stomach, which may feel particularly bad if you’re already dealing with side effects from Ozempic or Wegovy.

If you are taking medications like Ozempic or Wegovy (or any others, for that matter), it’s a good idea to check with your healthcare provider before adding herbal or stimulant-containing supplements into your routine, Koff says. “[Some of these effects, like appetite suppression] may already be occurring with your medication, so amplifying may not be better.”

For example, Ozempic can lower blood sugar, which it’s designed to do if you’re taking it for type 2 diabetes. But yerba mate can also lower blood sugar, so combining it with semaglutide may increase your risk for hypoglycemia.

“I usually recommend introducing one new variable at a time,” Dr. Tambini says. “If you are starting Ozempic, wait until you are stable on your dose before adding yerba mate, and always check in with your doctor if you are unsure about interactions.”

Alternatives to yerba mate for weight loss

While yerba mate may offer mild metabolic support, there are safer and better-studied alternatives for weight loss. These range from other beverages, such as green tea, to regular exercise and, yup, weight loss medications.

Green tea. “Green tea has similar stimulant and antioxidant properties but with less caffeine and fewer concerns about cancer risk,” Dr. Tambini says. “It has also been shown to modestly improve weight and blood sugar control in people with metabolic syndrome.” In fact, one study found that green tea was better than metformin, a diabetes medication, in improving blood sugar in overweight women without diabetes. Another study found that green tea supplements led to an average weight loss of 4 pounds in three months.

Plant-based diets. A growing body of research suggests that plant-based diets, including vegan, vegetarian, and Mediterranean diets, offer significant benefits to those with obesity, including weight loss, lower blood pressure, and improved cardiovascular health. Plant-based diets tend to be high in fiber, thanks to their inclusion of lots of fruits and veggies, and lean proteins like fish and tofu. Both fiber and protein increase satiety, leaving you feeling full longer.

Regular exercise. Exercise and diet are like PB&J when it comes to weight loss —they work better together. Exercise supports weight loss and helps you build muscle while losing weight, which gives your metabolism an extra boost. For weight loss, experts generally recommend a combination of aerobic and resistance workouts.

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