The 4AD bulk powder worked better but it's long gone

That said, since caps have filler in them, chances are the powder from the cap won't fully dissolve. When I use my 4AD caps sublingual I empty about 50-100mg under my tongue - keep my tongue 'still' for about 5-10 minutes with no drinking or eating. Then after about 5-10 min I'll wash any remaining power down with water.
Years ago when 4AD was the big thing, Bill Phillips discussed dosing once and said he estimated something like 50-75mg of sublingual 4AD would equal 200mg of oral 4AD.