Your body must have biotin! It's simple. The funny thing is that your body only needs about 30mcg of biotin per day. Most of us consume plenty of biotin without even realizing it.

But that doesn't mean your body can't use more. We've tested heaps of biotin supplements and vitamin B7 items that we're going a little crazy about. Here's the truth: You can eat healthier to get all the vitamin B7 you'll ever need. If you do, your hair will start growing the way you want it to, and your fingernails will be really strong and should stop looking like you're digging in the dirt like you did as a kid (I'm sure they're not that bad, but I'm sure you see where I'm going with this).

Here are the top five things you should know about the benefits of biotin in your own body:

1. Biotin is good for hair growth

Should you suffer from a biotin deficiency, you could be dealing with hair loss or dry and damaged hair. Despite the fact that you only need a small amount of vitamin B7, you still need this vitamin!

2. Vitamin B7 helps your nails grow

Biotin can turn brittle, flaky, and icky-looking nails into healthy, beautiful nails. There are certainly plenty of supplements out there for your fingernails, and we'd bet that every one of them contains vitamin B7.

The problem is that vitamin B7 can't be absorbed through your fingernails (or skin, as we'll explain later in this article). Vitamin B7 comes from inside your body, which the body gets from the food you eat.

3. Biotin must come from within

Many products out there claim that they can increase your vitamin B7 levels through absorption. This is total hogwash! Scientists have proven that biotin molecules are far too large to be absorbed through the skin, hair or nails. Biotin shampoos are bunk. Biotin nail polishes are garbage. Biotin lotions are garbage.

You need to get biotin through good nutrition. Unfortunately, you can't just rub any cream on your scalp and get beautiful curls that even movie stars would dream of.

4. Vitamin B7 can boost metabolism.

Biotin helps keep your metabolism where it should be. It helps a small amount, but every little bit helps. Keeping vitamin B7 levels where they should be is not only important for your hair and nails, but it also helps promote a healthier metabolism. A better metabolism means you burn your meals faster and have more energy available.

5. Vitamin B7 is not expensive!

That's right. Vitamin B7 doesn't have to come in expensive vials. Since you can get biotin from some common foods, you don't have to spend heaps of money stocking up on thousands of pills. Save your money

What foods are we talking about?

Leafy greens, dairy products like milk and cheese, steaks (woohoo!), eggs and vegetables - it's that simple.

Your body must have biotin!