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There's no need to change every 3000 miles. That's marketing hype from the oil companies and folks that get paid to do changes.
5000-7000 miles is fine. Hell, my owner's manual says I'm good for 12 months/12000 miles between changes.
Don't assume oil change shops know cars. Dealerships should, but generic shops probably just have basic level skills.
If you're concerned about metal flakes, some auto parts stores sell magnetic collars that you can put on the filter to help it grab those particles.
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