Creatine Monohydrate — Complete Guide 2026
Complete creatine guide 2026 — what creatine is, how it works, the right dose, monohydrate vs other forms, and exactly which creatine to buy in Sweden. No marketing fluff, just facts.
Creatine in 30 seconds
Creatine is the most studied supplement in the world — over 700 published studies since 1992. It exists naturally in your muscles and in meat/fish. It helps muscles produce ATP, the body's energy currency, during short intense efforts. 5 grams of creatine monohydrate per day increases strength and muscle mass compared to placebo. The effect kicks in within 2–4 weeks.
Heey!'s Creatine Monohydrate is 100% vegan, made in Sweden, with no added sugar. 179 SEK for 300 g. The product scoop is 3 g (label serving) = 100 scoops per tub. At the research-backed 5 g/day dose, that's ~60 days per tub = ~2.98 SEK/day.
Monohydrate vs all other forms — there's a clear answer
The market sells at least six forms of creatine. 95% of all research uses monohydrate. The other forms are marketed as "better absorption" or "no water retention" — but research doesn't support those claims.
| Form | Price vs monohydrate | Evidence | Verdict |
|---|---|---|---|
| Creatine monohydrate | 1x (cheapest) | 700+ studies, proven effect | Choose this |
| Creatine HCL | 3–5x more expensive | Few studies, no superior effect | Unnecessarily expensive |
| Creatine ethyl ester | 4–6x more expensive | Multiple studies show WORSE effect than monohydrate | Avoid |
| Buffered creatine (Kre-Alkalyn) | 3–4x more expensive | Head-to-head studies show NO advantage | Marketing invention |
| Liquid creatine | 5x more expensive | Breaks down in solution — less active substance per dose | Avoid |
| Micronized monohydrate | 1–1.5x | Same as monohydrate, just dissolves more easily | OK if you want better solubility at slight premium |
Verdict: Buy creatine monohydrate. Period. All other forms are more expensive without proven benefit.
How to dose creatine correctly
- Dose: 5 grams per day. No weight adjustment needed for most people — 5 g works for both a 60 kg and a 90 kg person.
- Loading phase: not needed. Old recommendations said 20 g/day for 5–7 days first. Modern research shows 5 g/day gives the same end result in 3–4 weeks instead of 1–2. Both work, but the loading phase is unnecessary.
- Timing: Matters less than consistency. Pick a time that's easy to remember. Most common: post-workout with protein, or morning with breakfast.
- With or without food: With food or a drink containing carbohydrates slightly improves uptake. Without food also works.
- Rest days: Take it anyway. The effect is based on muscles having high creatine levels all the time — not on creatine "working" during training.
- Cycling on and off: Not needed. Creatine is safe for long-term use. Studies on 5+ years show no harm to healthy adults.
Which Heey! creatine fits you?
| Product | Price | Fits you if |
|---|---|---|
| Creatine Monohydrate | 179 SEK | You want pure creatine, mix in your own shake or water, prioritize the lowest cost per day at the 5 g research dose (~2.98 SEK/day) |
| Boost & Glow | 279 SEK | You want creatine + vegan collagen in one supplement, prefer flavored, target both strength and skin health |
Creatine for vegans — what you need to know
Vegans actually benefit more from creatine supplementation than meat eaters. The reason: meat and fish are the primary dietary sources of natural creatine. A vegan gets ~0 mg creatine from food, vs ~1 g/day for a meat eater. That means vegan muscles are creatine-hungrier — and the supplement has a stronger effect.
Studies show:
- Vegans gain muscle mass 1.5–2x more than meat eaters at the same creatine dose
- Cognitive effect (memory, mental fatigue) is greater in vegans
- No difference in safety or side effects
But: not all creatine on the market is vegan. Synthetically produced creatine monohydrate — like Heey!'s — is 100% vegan. Capsule versions may contain gelatin (not vegan). Always check the label.
Frequently asked questions
Q: Is creatine dangerous?
A: No. Over 700 studies show safety for healthy adults. No harm to kidneys or liver at recommended doses (3–5 g/day). Consult a doctor if you already have kidney problems or take medications that stress the kidneys.
Q: Does creatine cause weight gain?
A: Yes, 1–2 kg in the first weeks — but it's muscle + water in the muscles, not fat. That's what makes you stronger. The water is stored intramuscularly, giving a fuller look, not bloat.
Q: Does creatine cause hair loss?
A: No. The claim comes from a single study on 20 rugby players (2009) that showed increased DHT levels after creatine supplementation. No later study has replicated the result, and no study has shown actual hair loss.
Q: Is creatine only for men?
A: No. Women get the same performance boost as men — possibly even larger. Women's natural creatine stores are lower, so the supplement fills a bigger gap. There's also research on creatine's positive effects on mood and cognition in women in menopause.
Q: When will I see results?
A: With loading phase (20 g/day for 5–7 days): 1–2 weeks. Without loading phase (5 g/day): 3–4 weeks. Both give the same end result.
Q: Do I need to take creatine every day — even on rest days?
A: Yes. The effect builds on the body having high creatine levels all the time. 5 g at the same time every day gives the best result.
Q: Can I take creatine if I only run or cycle?
A: Partially. Creatine helps most in sprint, HIIT, and explosive movements. In pure endurance training (running, cycling) the effect is smaller — but no downside. If you combine endurance with strength training, creatine is worth taking.
Q: Can I mix creatine with protein or coffee?
A: With protein: yes, the combination increases uptake. With coffee: older studies claimed caffeine reduces creatine effect — later research hasn't confirmed this. You can safely mix creatine with coffee.
Q: What's the difference between Heey! Creatine Monohydrate and Boost & Glow?
A: Creatine Monohydrate (179 SEK) is pure creatine, unflavored — you mix it in your own shake. Boost & Glow (279 SEK) is creatine + vegan collagen, flavored — for someone who wants both strength and skin health in one supplement.
Q: How long does one tub of Heey! Creatine Monohydrate last?
A: 300 g tub = 100 scoops at the 3 g product serving, or ~60 days at the 5 g/day research dose. At 5 g/day the cost is ~2.98 SEK/day. With the 15% bundle discount (buy 3 products) it's ~2.53 SEK/day.
Why Heey!'s creatine?
- 100% vegan — rare in the creatine market, standard across Heey!'s range
- Pure monohydrate — 5 g/day is the dose 700+ studies prove works (product scoop is 3 g; use 1.5–2 scoops for research dose)
- Made in Sweden — not repackaged from an unknown source
- No added sugar — standard across all Heey! products
- ~2.98 SEK/day at 5 g/day — transparent pricing, easy to calculate monthly cost
- 4.8★ average from 1000+ verified reviews across Heey!'s full range
Next step
See all Heey! creatine products →
Or go straight to the right product for you: Creatine Monohydrate 179 SEK (pure creatine) or Boost & Glow 279 SEK (creatine + collagen, flavored).
Remember: Save 15% when you buy 3 Heey! products — perfect if you combine creatine with protein and electrolytes.
