Yerba Mate as Energy Drinks Alternative?
- John Kim
- Sep 2
- 4 min read
Yoon Hang Kim MD MPH
Introduction
A colleague of mine first introduced me to yerba mate. One of our other colleagues had been searching for a coffee alternative and had tried numerous energy drinks without finding one she liked. After giving yerba mate a try, I immediately appreciated its gentle, sustained energizing effect, which felt much smoother than the quick jolt from typical energy drinks.
Energy drinks line convenience store shelves and promise a fast boost of energy. But what’s the real cost to your health? And are there better alternatives, like yerba mate, that can give you steady energy without the risks?
In this article, we’ll explore the dangers of energy drinks, the potential benefits of yerba mate, and what science says about their safety.
The Dangers of Energy Drinks
Energy drinks may provide a quick fix when you’re tired, but they can come with serious downsides. Emergency department visits related to energy drinks in the United States have surged dramatically—in just four years, these visits doubled from about 10,000 in 2007 to over 20,000 in 2011. Most of those affected were teens and young adults, but adults aged 40 and older saw a staggering 279% increase in visits. Alarmingly, about 42% of the 2011 cases involved mixing energy drinks with alcohol or other drugs.
More recent analyses continue to raise red flags. An Epic Research study covering 2017 to 2023 revealed that teen ER visits for caffeine overdoses roughly doubled, showing that high-potency energy drinks are still putting young people at serious risk.
High Caffeine Content
Most 16-ounce cans contain 160–240 mg of caffeine—about two to three cups of coffee in one sitting. That much caffeine can trigger:
Jitters and restlessness
Dehydration
Rapid heartbeat or palpitations
Insomnia and poor sleep
Elevated blood pressure
Serious Health Risks
Doctors have also seen cases of:
Irregular heart rhythms
Seizures
Ischemic strokes
Heart attacks (rare, but reported)
There has been about a two-fold rise in people seen in U.S. emergency departments due to energy drink use. On the mental health side, energy drinks can worsen anxiety, panic attacks, irritability, or even dependency in frequent users.
Risks for Children and Teens
Young people are particularly vulnerable. Research links energy drinks in kids and teens to:
Sleep problems
Increased stress and anxiety
Aggressive behavior
Poor academic focus
Plus, the high sugar and acidity can erode tooth enamel and cause cavities.
When the Risks Increase
Energy drinks become especially dangerous when:
Mixed with alcohol or ADHD medications
Consumed before intense exercise
Used in high-stress work settings
In these situations, the risk of ER visits and even hospitalization climbs sharply.
Are Energy Drinks Ever Safe?
For healthy adults, the occasional energy drink is generally considered safe—if you keep it to one can and don’t mix it with alcohol. The FDA considers them safe in moderation but warns that caffeine sensitivity varies widely.
Yerba Mate: A Gentler Energy Boost
Nutritional Profile
A typical cup (150 mL) contains about 80 mg of caffeine—similar to coffee, but people often describe the effect as smoother and longer-lasting. Yerba mate is also rich in:
Antioxidants
Vitamins and minerals
Plant compounds that support heart health, weight control, and focus
Easier on the Stomach
Yerba mate is less acidic than coffee, which makes it gentler for people with reflux or stomach sensitivity.
Safety and Side Effects
Yerba mate is considered safe for healthy adults when consumed in moderation. Possible side effects include:
Insomnia (if overused)
Stomach upset
Elevated heart rate or blood pressure (in caffeine-sensitive individuals)
Rarely, liver problems
Long-Term Concerns
Studies suggest that drinking very large amounts of very hot yerba mate for years may increase the risk of cancers such as throat or bladder cancer. This seems to be linked more to temperature and smoked preparations than yerba mate itself.
Why People Choose It
Overall, yerba mate offers a natural, nutrient-rich caffeine source without the artificial additives in most energy drinks. Many people switch to it for a smoother energy lift without the crash.
Comparison: Energy Drinks vs. Yerba Mate
Final Thoughts
Energy drinks might give you a quick boost, but the risks—especially for kids, teens, or people with heart problems—are real. Yerba mate offers a gentler, more nutrient-rich alternative that many people find easier to tolerate.
If you do reach for caffeine, moderation is the key. For most adults, one cup of yerba mate or coffee is a healthier long-term choice than a can of high-sugar, high-caffeine energy drink.
References
American Academy of Pediatrics. (2011). Sports drinks and energy drinks for children and adolescents: Are they appropriate? Pediatrics, 127(6), 1182–1189. https://doi.org/10.1542/peds.2011-0965
American Heart Association. (2019). Energy drinks may trigger cardiac arrhythmias. Journal of the American Heart Association, 8(11), e011318. https://doi.org/10.1161/JAHA.118.011318
Centers for Disease Control and Prevention. (2023). Energy drinks and youth. https://www.cdc.gov/school-nutrition/energy-drinks/index.html
Food and Drug Administration. (2018). Spilling the beans: How much caffeine is too much? https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
Food and Drug Administration. (2022). Caffeine and food. https://www.fda.gov/food/food-additives-petitions/caffeine-and-food
IARC Working Group. (2018). IARC Monographs on the evaluation of carcinogenic risks to humans: Volume 116 – Drinking coffee, mate, and very hot beverages. World Health Organization. https://monographs.iarc.who.int/wp-content/uploads/2018/06/mono116.pdf
Mayo Clinic. (2023). Energy drinks: What’s the big deal? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/energy-drinks/faq-20058349
Mayo Clinic. (2024). Mate (yerba mate) leaf. https://www.mayoclinic.org/drugs-supplements-mate-leaf/art-20364657
MedlinePlus. (2024). Yerba mate. U.S. National Library of Medicine. https://medlineplus.gov/druginfo/natural/828.html
Seifert, S. M., Schaechter, J. L., Hershorin, E. R., & Lipshultz, S. E. (2011). Health effects of energy drinks on children, adolescents, and young adults. Pediatrics, 127(3), 511–528. https://doi.org/10.1542/peds.2009-3592
Van Dam, R. M., Hu, F. B., & Willett, W. C. (2006). Coffee, caffeine, and health. New England Journal of Medicine, 355(9), 1045–1050. https://doi.org/10.1056/NEJMra052880
Exploring healthier alternatives to energy drinks can support sustained energy without harming the heart — advice often highlighted by Grant Pharmacy for overall wellness.