Stressors might be a part of everyday life, but feeling constantly overwhelmed, fatigued, or “wired but tired” doesn’t have to be.
As a Registered Dietitian specializing in women’s health, I see how chronic stress impacts everything from energy levels and sleep quality to blood sugar, cravings, and long-term health. The good news? There are evidence-based, natural ways to support your body’s stress response.
One of my favorite tools is ashwagandha, an adaptogenic herb with powerful benefits for both mind and body.
What Is Ashwagandha?
Ashwagandha (Withania somnifera) is a traditional herb used in Ayurvedic medicine for centuries. It’s classified as an adaptogen, meaning it helps your body adapt to stress and restore balance.
Unlike stimulants that push your body harder, or sedatives that slow things down, adaptogens like ashwagandha work by supporting your body’s natural ability to regulate stress.
How Ashwagandha Helps Your Body Handle Stress
When you’re under stress, your body activates the HPA axis (your central stress-response system), which increases cortisol, your body's primary stress hormone.
Over time, elevated cortisol can lead to:
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Fatigue and burnout
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Blood sugar imbalances
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Increased belly fat
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Poor sleep
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Mood swings and anxiety
Research shows that ashwagandha can help lower cortisol levels and improve perceived stress, helping your body shift out of “fight or flight” and back into balance.
In clinical studies, participants taking ashwagandha experienced:
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Significant reductions in anxiety and stress scores
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Improvements in mood and well-being
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Measurable decreases in cortisol levels
This is why ashwagandha is often considered one of the most effective natural tools for building stress resilience, not just temporary relief.
Benefits Beyond Stress
Ashwagandha doesn’t just help you feel calmer; it supports multiple systems in the body.
Better Sleep Quality
Ashwagandha has been shown to improve sleep quality, reduce time to fall asleep, and support more restorative rest.
Improved Focus and Mental Clarity
By calming the stress response, many people experience clearer thinking, improved concentration, and better productivity.
Reduced Fatigue
If you feel tired but can’t relax, ashwagandha may help regulate that imbalance, supporting more stable energy throughout the day.
Support for Metabolic Health
Chronic stress is a major driver of blood sugar spikes and insulin resistance. By lowering cortisol, ashwagandha may indirectly support metabolic balance—something I see often in my work with women’s health and diabetes.
Why a Whole-Body Approach Matters
Stress doesn’t just affect your mind; it impacts your gut, immune system, hormones, and inflammation levels.
That’s why I always recommend a comprehensive approach, not just a single supplement.
Enter: Designer Greens
Designer Greens is more than just a greens powder; it’s a thoughtfully formulated blend designed to support your body from multiple angles.
Each scoop includes:
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Ashwagandha for stress resilience
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Green tea + matcha for calm, focused energy
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Prebiotics + probiotics to support the gut-brain connection
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Plant-based antioxidants to help combat oxidative stress
Looking at the formula, you’ll see an Adaptogen Herb Blend alongside whole-food greens, fiber, and functional ingredients, making it an easy, daily way to support both stress and overall wellness.
Instead of taking multiple supplements, you’re getting stacked benefits in one simple routine.
Who Can Benefit from Ashwagandha?
Ashwagandha may be especially helpful if you:
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Feel chronically stressed or overwhelmed
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Struggle with sleep or restless nights
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Experience energy crashes or burnout
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Have blood sugar fluctuations tied to stress
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Want a more natural approach to supporting mood and resilience
In my practice, I often see the biggest impact in women who are balancing multiple roles career, family, and health, and need sustainable support, not quick fixes.
How to Use It
Consistency is key.
Most research supports:
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300–600 mg daily of ashwagandha extract
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Benefits of building over 6–12 weeks
When included in a daily greens powder like Designer Greens, it becomes an easy habit, no extra pills, no complicated routine.
Safety Considerations
Ashwagandha is generally well-tolerated by most people when used short-term.
However:
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It may interact with certain medications (including thyroid medications)
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It’s not recommended during pregnancy
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Always check with your healthcare provider if you have underlying conditions
The Bottom Line
Stress is unavoidable, but staying stuck in a constant stress response doesn’t have to be.
Ashwagandha offers a science-backed way to:
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Support calm and resilience
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Improve sleep and energy
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Help your body respond to stress more effectively
When paired with a comprehensive formula like Designer Greens, you’re not just targeting stress, you’re supporting your entire system.
Because true wellness isn’t about doing more, it’s about giving your body what it needs to function at its best.
By Designer Wellness Ambassador Ginger Cochran, MS, RDN, CDCES, EP-ACSM
