My 10.5" (1:7) pistol AR is my son's (11 yrs) favorite firearm to shoot. When we are at the range he mostly shoots 62gr .223 rounds from Aquila. No need for 5.56 and I'm usually standing over him so the reduced muzzle blast from .223 is nice. I have a compensator on the muzzle so the blast is mostly up. Iron sights only so I mostly shoot this at 100 yards or less.
For HD or when I carry in my truck I load the Hornady .223 Remington 73 gr FTX Critical Defense round. There is a similar soft-nosed 62 gr hunting round that works similarly. Here again considering the possible distances I'd need to engage targets at, the .223 works just fine. Also in HD, lights out and probably no hearing protection, the reduced muzzle flash, recoil and report of the .223 round will be easier on the shooter.
I do keep a mag of M855 handy though, JIC i need to go through something ;-)