I am now taking 500mg x 2 per day and R1 cream x 2 per day
I am wondering in terms of effectiveless, is pm powder more effective than capsule? if yes, what dosage shall i take?

my understanding is that the powder is the same stuff in the capsule.
powder is cheaper per gram of PM but caps are more convenient so assuming you took the same dosage in the same way it should be the same

Be forewarned.  The powder tastes awful, and it doesn't mix with water.  It just clumps.  Capsules are much nicer.

[color=var(--YLNNHc)]The powder can be easily consumed when mixed with food.[/color]

Well I just put 1g in my peanut butter sandwich and no flavor so I'm counting that as a win