I changed mine at 60,000km and didn't notice a whole lot of difference. My truck is an '05 though so it's like a $12 filter and can be changed in literally 10 seconds so meh.
As for mileage...the best I was getting was when I had my exhaust only, but my foot has grown heavier as I've increased horsepower. I'd bet best fuel mileage would result from MBRP exhaust (best performance gains so I'd bet best fuel economy increase if you keep your foot out of it), Supermod ported TB, and dyno tune. The intake increased power, but I noticed no fuel economy increase with it, or with the header for that matter. No decrease with them though, unless you're stomping on it to feel/hear the difference over stock.