Sarcopenia involves interconnected cellular breakdowns: satellite cell dysfunction preventing muscle repair, mitochondrial decline reducing energy production, chronic inflammation accelerating tissue damage, and dysregulated protein recycling systems failing to maintain muscle quality. This comprehensive review identifies specific natural compounds that simultaneously target these multiple pathways—resveratrol and curcumin for their anti-inflammatory effects, quercetin and catechins for antioxidant protection, omega-3 fatty acids for membrane stability, and essential amino acids for anabolic signaling. The mechanistic approach represents a significant evolution in sarcopenia research. Rather than treating muscle loss as a single pathway problem, this framework acknowledges the complex interplay between cellular energy systems, immune responses, and protein synthesis machinery. The practical implication is profound: combining these compounds with protein and exercise may offer synergistic benefits that individual interventions cannot achieve. However, the review format limits assessment of optimal dosages and long-term safety profiles. While promising for developing comprehensive anti-sarcopenia strategies, controlled human trials are needed to validate these mechanistic insights in real-world applications.