Can Omega-3s Help You Recover? The Neuroscience of DHA and Sobriety with Dr. John C. Umhau S02E20

In this episode of Power Up Recovery with Nutrition, Christina Veselak sits down with Dr. John C. Umhau, a physician, researcher, and former senior clinical investigator at the National Institute on Alcohol Abuse and Alcoholism. With decades of experience leading neuroscience research teams and developing nutritional and medical strategies for alcohol recovery, Dr. Umhau brings a wealth of groundbreaking information to this conversation. 

Together, Christina and Dr. Umhau dive deep into the critical role of omega-3 fatty acids—especially DHA and EPA—in brain health, addiction recovery, emotional regulation, and even societal wellbeing. Dr. Umhau explains how chronic alcohol use depletes the brain of DHA, why the brain’s demand for omega-3 skyrockets during recovery, and how high-dose fish oil can help rebuild neural tissue, reduce inflammation, improve impulse control, and dramatically support healing. 

Key Topics Covered

• How chronic alcohol use depletes DHA and leads to structural brain changes

• PET scan research showing increased DHA uptake during early recovery

• Why high-dose omega-3s (EPA/DHA) may support mood stability, reduce cravings, and improve impulse control

• Links between reactive hypoglycemia, irritability, and violent behavior

• The effects of modern omega-6 heavy diets vs. traditional omega-3 rich diets

• How nutritional interventions can reduce domestic violence, improve emotional stability, and strengthen communities

• Discussion of medications like naltrexone, acamprosate, ondansetron, and baclofen for reducing alcohol cravings

• Practical recommendations for obtaining therapeutic levels of omega-3s through fish or supplementation

 

Meet our Guest

Dr. John C. Umhau is a physician and researcher whose career has been dedicated to helping people stay healthy through evidence-based medical and nutritional strategies. With decades of experience in addiction medicine, his private practice focuses on supporting individuals who struggle to control their alcohol use—offering science-driven, compassionate care that does not rely on willpower-based treatment methods.

He provides highly confidential, off-the-grid telemedicine services designed to protect patient privacy while delivering effective, personalized care. Dr. Umhau previously spent twenty years as a Senior Clinical Investigator at the National Institute on Alcohol Abuse and Alcoholism (NIAAA), where he led neuroscience research teams, advanced early drug development, and contributed to the study of nutritional therapies for addiction. He also served as a medical officer at the FDA reviewing psychiatric medications and held clinical leadership roles across diverse healthcare systems.

With extensive experience treating alcohol use disorder and a residency in Clinical Preventive Medicine from Johns Hopkins University, Dr. Umhau brings a unique blend of scientific expertise, clinical insight, and compassionate patient care to the field of recovery medicine.

To Connect
Website: https://www.alcoholrecoverymedicine.com/
LinkedIn: https://www.linkedin.com/in/john-umhau-md-mph-cpe-5506496/

References Mentioned

• Andrew Stoll’s Bipolar Disorder Study (Harvard, 1998)
  Demonstrated that high-dose fish oil (approx. 9–10 g/day) significantly reduced relapse in patients with severe bipolar disorder.

• Allspach Study (ALSPAC, 14,000+ mothers & children)
  Found that maternal fish consumption predicted better child behavior, emotional regulation, and social development.

• World Health Organization (1980s)
  Recommended omega-3 supplementation for pregnant and lactating women due to its critical role in fetal brain development.

• DHA Half-Life Research
  Highlighted a roughly 2.5-year half-life of DHA in the brain, revealing how long-term dietary patterns shape brain structure and function.

• Domestic Violence & Blood Sugar Connection
  Discussion on reactive hypoglycemia triggering adrenaline surges, irritability, and violence—and how stable blood sugar can dramatically reduce aggressive behavior.

Practical Takeaways

• Many people in recovery are significantly deficient in DHA due to diet and alcohol-related depletion.

• High-dose omega-3s may help the brain regrow volume lost from chronic alcohol use.

• Eating fish multiple times a day—or supplementing strategically—may provide therapeutic benefits.

• Stable blood sugar and adequate protein intake can drastically reduce irritability and improve emotional stability.

• Combining targeted medication with nutritional support can enhance recovery outcomes.

 

Discover More Unlock a world of resources at https://aminoacidtherapy.com/ where you’ll find expert insights, transformative training, and actionable tools to support your recovery journey. Whether you're looking for professional courses like our Level 1 Core Training

Learn more at https://feedtherecoveringbrain.com 
Support Our Mission Check out our nonprofit initiative, Eating Protein Saves Lives, at https://eatingproteinsaveslives.org/  Learn how we’re improving lives and communities through better nutrition, the science of amino acid therapy, and our simple yet powerful message: Eat protein every 4 hours.

Also, if you’re just starting out or want a solid foundation, check out Eat: A Guide to Radiant Recovery Using Food and Amino Acids to Repair the Addicted Brain and Reduce Cravings by Christina Veselak. It’s a clear, powerful intro to the core concepts. Grab your copy here: https://www.eatforrecovery.com/

Disclaimer: This podcast is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The information shared is meant to inform and empower listeners but should not replace professional medical advice. Always consult with a qualified healthcare provider for personalized care and treatment.

Music by: Bensound
License code: GFZAESIUP3ZUNGXM

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