While .22 LR ammo specifically for defense use is catalogued, finding those two loads mentioned in nearly impossible now and for the foreseeable future. You will be limited to whatever ammo - usually foreign - makes it to your dealer's shelves.
Any old .22 WMR, on the other hand, has more energy and most have decent penetration. Ballistic gelatin testing varies greatly depending on who is doing it, and the manner conducted. I've done quite a bit of it myself.
For example, in my S&W 351PD, Speer 40 grain Gold Dot .22 WMR penetrated 12" and expanded to .312" with 100 ft lbs of energy. CCI 30 grain +V HP penetrated to 15" with 130 ft lbs of energy - it didn't expand but it tumbled.
I would take the WMR is self-defense was the primary issue. Also, the .22 WMR shot capsule holds more shot than the .22 LR variety, for use against yard pests like snakes and mice.
For plinking... .22 LR is less expensive, less noisy and just as much fun.