Which Provides a Better Energy Boost?

Green tea and yerba mate are popular energy-boosting drinks, but which one is more effective in helping you get through that 2 p.m. slump? While yerba mate may provide a quicker jolt, green tea offers a more stable, balanced effect.

If you’re looking for “a quicker, more visible burst of energy,” yerba mate is a good choice, says Keri Gans, MS, RDN, author of The diet of small changes.

Indeed, a cup of yerba mate, a traditional South American tea that is gaining popularity around the world, contains about 80 milligrams of caffeine, compared to about 30 to 50 milligrams in green tea.

If you want a stronger concentration, green tea may be a better choice. Unlike yerba mate, green tea contains L-theanine, an amino acid that works with caffeine to help you feel alert and relaxed without causing drowsiness. “This helps promote steady focus with less chance of nervousness,” Gans said.

Another benefit of green tea: You can enjoy a late afternoon cup without sacrificing sleep, said registered dietitian and diabetes educator Erin Davis, MS, RDN, CDCES.

Yerba mate, on the other hand, contains more caffeine and also theobromine, a natural compound with mild stimulating effects that lingers in your system longer. It takes about seven to 12 hours to eliminate half of theobromine, compared to 2.5 to five hours for caffeine.

In addition to boosting energy, yerba mate and green tea both offer numerous benefits.

Both are rich in antioxidants, especially green tea, which help neutralize cell-damaging free radicals and reduce inflammation.

Some preliminary evidence suggests that yerba mate, which Davis says is made by steeping Paraguayan Ilex left in hot water for three to five minutes, can help build strong bones and heart health.

Green tea, on the other hand, has been studied more thoroughly. Regular consumption has been linked to improved brain function and lower LDL (aka “bad”) cholesterol.

Both teas can be brewed at home or purchased bottled or canned.

These prepared drinks are not necessarily unhealthy. In fact, Davis noted that canned tea “is a great option” for a convenient, quick pick-me-up, and that many are enriched with herbs or other ingredients “that can provide a synergistic effect to further increase energy.”

However, she warned that some store-bought teas are high in preservatives, stabilizers and added sugar. A 12-ounce serving of Arizona green tea, for example, contains 25 grams of sugar, which is equal to the American Heart Association’s daily limit for women (and close to the 36-gram limit for men).

For the healthiest option, Davis recommended making your own tea at home. If you opt for canned or bottled versions, Gans advises checking labels carefully and choosing unsweetened or lightly sweetened varieties.